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Cart.Lifts

by Carter A.
1 athletes joined

Program Description

Sickness

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2024 03:35
  • Last Edited
    Jun 18, 2025 10:01

Summary

Unleash your strength with the Cart.Lifts program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll engage in a variety of barbell and dumbbell exercises that target major muscle groups, including chest, shoulders, and legs. Each session is structured to progressively challenge your limits, helping you build muscle and enhance your overall performance. Equip yourself with a full gym and get ready to transform your physique and boost your lifting confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
62%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
65%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
67%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
70%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
72%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
75%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
77%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
82%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
60%
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Dip (Weighted)
3
5-8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
3-5 reps
RPE 7
5
smith machine shoulder press
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
7
rear delt fly
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
62%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
65%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
67%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
70%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
72%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
75%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
77%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
80%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
82%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
60%
2
Barbell Row
3
5-8 reps
RPE 7
3
Pull-Up (Weighted)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
5
Skull Crusher
3
5-8 reps
RPE 7
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
62%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
65%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
67%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
70%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
72%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
77%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
80%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
82%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
60%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
62%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
65%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
67%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
70%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
72%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
75%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
77%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
80%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
82%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
60%
2
Barbell Row
3
5-8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
4
Pull-Up (Weighted)
3
8-12 reps
RPE 7
5
Chest Fly (Machine)
3
12-20 reps
RPE 7
6
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
3
rear delt fly
3
10-12 reps
RPE 7
4
smith machine shoulder press
3
10-12 reps
RPE 7
5
Skull Crusher
3
10-12 reps
RPE 7
6
Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
9
Wrist Curls
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
62%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
65%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
67%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
70%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
72%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
77%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
80%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
82%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
60%
2
Seated Hamstring Curl
3
10-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7
6
Hip Abductor (Machine)
3
10-12 reps
RPE 7
7
Standing Calf Raise
3
10-12 reps
RPE 7
8
Seated Calf Raise
1
10-12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Dip (Weighted)
3 Sets
5-8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
3-5 Reps
@7
5
smith machine shoulder press
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
7
rear delt fly
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-20 Reps
@7
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
3
rear delt fly
3 Sets
10-12 Reps
@7
4
smith machine shoulder press
3 Sets
10-12 Reps
@7
5
Skull Crusher
3 Sets
10-12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
9
Wrist Curls
3 Sets
10-12 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-5 Reps
62%
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
5-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
7
Standing Calf Raise
3 Sets
10-12 Reps
@7
8
Seated Calf Raise
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
3-5 Reps
62%
2
Barbell Row
3 Sets
5-8 Reps
@7
3
Pull-Up (Weighted)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7
5
Skull Crusher
3 Sets
5-8 Reps
@7
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7