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
- LevelBeginner, Intermediate, Novice, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 22, 2024 10:51
- Last EditedOct 22, 2024 11:17
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 Row1 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 Curl1 Set
15-25 Reps
@10
10
Leg Press1 Set
15-25 Reps
@10
11
Leg Extension1 Set
15-25 Reps
@10
12
Standing Calf Raise1 Set
15-25 Reps
@10
13
Hanging Leg Raise1 Set
15-25 Reps
@10
Day 2
1
Stiff Leg Deadlift1 Set
6-10 Reps
@10
2
Squat (Smith Machine)1 Set
6-10 Reps
@10
3
Leg Extension1 Set
6-10 Reps
@10
4
Seated Calf Raise1 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 Extension1 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 Pulldown1 Set
6-10 Reps
@10
5
Barbell Row1 Set
6-10 Reps
@10
6
Rear Delt Row1 Set
6-10 Reps
@10
7
Tricep Pushdown (Cable)1 Set
8-12 Reps
@10
8
Alternating Dumbbell Curl1 Set
8-12 Reps
@10
9
Lying Leg Curl1 Set
15-25 Reps
@10
10
Leg Press1 Set
15-25 Reps
@10
11
Leg Extension1 Set
15-25 Reps
@10
12
Standing Calf Raise1 Set
15-25 Reps
@10
13
Hanging Leg Raise1 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 Extension1 Set
6-10 Reps
@10
4
Seated Calf Raise1 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 Pulldown1 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