logo
BoostcampPNG

ANT/POST v5

by J3SS

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 04:35
  • Last Edited
    Oct 06, 2025 05:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
11.9%
Biceps
9.8%
Chest
9.3%
Upper Back
9.3%
Lats
6.7%
Abs
6.2%
Glutes
6.2%
Middle Delts
5.2%
Quadriceps
5.2%
Adductors
5.2%
Abductors
5.2%
Lower Back
2.6%
Hamstrings
2.6%
Forearms
1.5%
Rear Delts
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Tricep Extension (Machine)
1
8-10 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Hammer Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
3
Tricep Extension (Machine)
1 Set
8-10 Reps
@9
4
Front Raise
2 Sets
6-8 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
6
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
3
Tricep Extension (Machine)
1 Set
8-10 Reps
@9
4
Front Raise
2 Sets
6-8 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
6
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 4
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Archer Row (Cable)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
4
Kelso Shrug
2 Sets
6-8 Reps
@9
5
Hammer Curl (Cable)
1 Set
8-10 Reps
@9
6
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
7
Back Extension
1 Set
8-10 Reps
@9
8
Leg Curl
1 Set
6-8 Reps
@9
9
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Archer Row (Cable)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
4
Kelso Shrug
2 Sets
6-8 Reps
@9
5
Hammer Curl (Cable)
1 Set
8-10 Reps
@9
6
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
7
Back Extension
1 Set
8-10 Reps
@9
8
Leg Curl
1 Set
6-8 Reps
@9
9
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9