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Gym Viking's Working Week

by KuanKOng

Program Description

Overall growth, but a shoulder / chest / arm focus

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 01, 2026 06:03
  • Last Edited
    Mar 01, 2026 07:31
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.7%
Triceps
9.4%
Upper Back
9.4%
Hamstrings
9.4%
Forearms
8.5%
Quadriceps
8.3%
Chest
8%
Glutes
8%
Rear Delts
6.8%
Lats
5.9%
Biceps
4.7%
Calves
3.5%
Middle Delts
3.1%
Adductors
2.1%
Abductors
2.1%
Lower Back
0.7%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Cable Crossover
2
15 reps
RPE 9
4
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9
5
Chest Press (Machine)
4
12 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
10
Dead Hang
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
10-12 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2
Preacher Curl (Machine)
2
12-15 reps
RPE 9
3
Cable Crossover
1
15 reps
RPE 9
4
Lat Prayer
2
15 reps
RPE 9
5
Single Arm High Row (Cable)
6
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
8
Face Pull
2
15 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10-12 reps
RPE 9
2
Glute Kickback
6
12-15 reps
RPE 9
3
Leg Extension
6
12-15 reps
RPE 9
4
Seated Hamstring Curl
6
12-15 reps
RPE 9
5A
Hip Adductor (Machine)
3
15 reps
RPE 9
5B
Hip Abductor (Machine)
3
15 reps
RPE 9
6A
Standing Calf Raise
5
15-20 reps
RPE 9
6B
Shrug (Standing Calf Raise Machine)
5
AMRAP
RPE 9
7A
Wrist Curls
3
15-20 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 9
2
Preacher Curl (Machine)
2
15 reps
RPE 9
3
Chest Fly (Cable)
2
15-20 reps
RPE 9
4
Lat Prayer
2
15-20 reps
RPE 9
5
Incline Bench Press (Smith Machine)
3
15 reps
RPE 9
6
Chest Press (Machine)
3
15 reps
RPE 9
7
Cable Low Row
3
15 reps
RPE 9
8
Face Pull
2
20 reps
RPE 9
9
Single Arm Rear Delt Cable Fly
4
20 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 9
11
Dead Hang
3
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
3
Cable Crossover
2 Sets
15 Reps
@9
4
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@9
5
Chest Press (Machine)
4 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@9
7
Face Pull
2 Sets
15 Reps
@9
8
Single Arm Rear Delt Cable Fly
4 Sets
15 Reps
@9
9
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
10
Dead Hang
3 Sets
1 mins
@9
Day 2
1
Belt Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@9
3
Leg Extension
4 Sets
12 Reps
@9
4
Seated Hamstring Curl
4 Sets
10-12 Reps
@9
5A
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5B
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6A
Standing Calf Raise
5 Sets
15-20 Reps
@9
6B
Shrug (Standing Calf Raise Machine)
5 Sets
AMRAP
@9
7A
Wrist Curls
3 Sets
15-20 Reps
@8
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@8
Day 3
1
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
2
Preacher Curl (Machine)
2 Sets
12-15 Reps
@9
3
Cable Crossover
1 Set
15 Reps
@9
4
Lat Prayer
2 Sets
15 Reps
@9
5
Single Arm High Row (Cable)
6 Sets
10-12 Reps
@9
6
Behind-The-Neck Press (Smith Machine)
3 Sets
10-12 Reps
@9
7
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@9
8
Face Pull
2 Sets
15 Reps
@9
9
Single Arm Rear Delt Cable Fly
4 Sets
15 Reps
@9
10
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
11
Dead Hang
3 Sets
1 mins
@9
Day 4
1
Single Leg Press
6 Sets
10-12 Reps
@9
2
Glute Kickback
6 Sets
12-15 Reps
@9
3
Leg Extension
6 Sets
12-15 Reps
@9
4
Seated Hamstring Curl
6 Sets
12-15 Reps
@9
5A
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5B
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6A
Standing Calf Raise
5 Sets
15-20 Reps
@9
6B
Shrug (Standing Calf Raise Machine)
5 Sets
AMRAP
@9
7A
Wrist Curls
3 Sets
15-20 Reps
@8
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@8
Day 5
1
Lateral Raise (Cable)
3 Sets
20 Reps
@9
2
Preacher Curl (Machine)
2 Sets
15 Reps
@9
3
Chest Fly (Cable)
2 Sets
15-20 Reps
@9
4
Lat Prayer
2 Sets
15-20 Reps
@9
5
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
@9
6
Chest Press (Machine)
3 Sets
15 Reps
@9
7
Cable Low Row
3 Sets
15 Reps
@9
8
Face Pull
2 Sets
20 Reps
@9
9
Single Arm Rear Delt Cable Fly
4 Sets
20 Reps
@9
10
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@9
11
Dead Hang
3 Sets
1 mins
@9