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BoostcampPNG

AI coaching

by Masataka I.

Program Description

Cutting

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2025 02:41
  • Last Edited
    Apr 27, 2025 03:52
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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)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Extension (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Rear Delt Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
5
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Cable Crossover
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Cable Crossover
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
7
Dip (Weighted)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Cable Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
3
Straight Arm Pulldown
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Concentration Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
@9.5
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
6
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
2
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
6
Cable Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@9.5
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@9.5
Day 5
1
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9.5
2
Dumbbell Row
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9.5
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9.5
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
6
Concentration Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
@8.5
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5
@8
@8.5
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7.5
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
@8.5
2
Cable Crossover
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@7
@8
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8