logo
BoostcampPNG

TBJP Fullbody

by rainers S.
4 athletes joined

Program Description

- everything is to failure , log book your lifts, progress your lifts standardize your form - if fatigue accumulates quickly, rest a full weekend instead of eod - if fatigue is still super high, rest a full week as there is no scope to devolume Trained by Jordan Peters

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 22, 2024 10:51
  • Last Edited
    Jul 06, 2025 10:55

Summary

The TBJP Fullbody program is a comprehensive 16-week training plan designed to build strength and muscle across your entire body. With four training days each week, you'll alternate between heavy upper and lower body workouts, ensuring balanced development and recovery. This program incorporates a variety of exercises, from dumbbell bench presses to machine-based leg workouts, all tailored to push your limits and maximize gains. Get ready to transform your physique and elevate your performance with a structured approach that fits seamlessly into your gym routine!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Single Arm Overhead Tricep Extension
1
15-25 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
5
Barbell Row
1
6-10 reps
RPE 10
6
Rear Delt Row
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Alternating Dumbbell Curl
1
8-12 reps
RPE 10
9
Lying Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Squat (Smith Machine)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Rear Delt Fly (Machine)
1
15-25 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
12
Incline Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Decline Crunch (Weighted)
1
15-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
Pull-Up (Weighted)
1 Set
6-10 Reps
@10
5
T-Bar Row
1 Set
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Lying Leg Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
2
Squat (Smith Machine)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Incline Bench Press (Smith Machine)
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Close Grip Bench Press (Smith Machine)
1 Set
15-25 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
@10
9
Seated Row (Machine)
1 Set
15-25 Reps
@10
10
Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
11
Single Arm Overhead Tricep Extension
1 Set
15-25 Reps
@10
12
Preacher Curl (Dumbbell)
1 Set
15-25 Reps
@10
13
Decline Crunch (Weighted)
1 Set
15-25 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
JM Press (Smith Machine)
1 Set
6-10 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
5
Barbell Row
1 Set
6-10 Reps
@10
6
Rear Delt Row
1 Set
6-10 Reps
@10
7
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
8
Alternating Dumbbell Curl
1 Set
8-12 Reps
@10
9
Lying Leg Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@10
2
Squat (Smith Machine)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Bench Press (Barbell)
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Skull Crusher (Dumbbell)
1 Set
15-25 Reps
@10
8
Underhand Lat Pulldown
1 Set
15-25 Reps
@10
9
Seated Row (Cable)
1 Set
15-25 Reps
@10
10
Rear Delt Fly (Machine)
1 Set
15-25 Reps
@10
11
Overhead Tricep Extension (Cable)
1 Set
15-25 Reps
@10
12
Incline Curl (Dumbbell)
1 Set
15-25 Reps
@10
13
Decline Crunch (Weighted)
1 Set
15-25 Reps
@10