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BoostcampPNG

Max by Min - Shred + Walk

by Matt S.

Program Description

Cutting

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2025 02:04
  • Last Edited
    Oct 17, 2025 04:03

Summary

Unleash your potential with the Max by Min - Shred/Endurance program, a comprehensive 12-week journey designed to build strength and enhance endurance. Committed to five days a week, this program combines targeted upper and lower body workouts, ensuring you sculpt lean muscle while burning fat. Each session features a mix of dumbbell and machine exercises, with clearly defined rep targets and intensity levels to keep you challenged and motivated. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
9.8%
Quadriceps
9.5%
Abs
8.8%
Hamstrings
7.9%
Glutes
7.9%
Front Delts
7.3%
Biceps
6.8%
Middle Delts
6.4%
Chest
5%
Lats
4.9%
Rear Delts
4.3%
Lower Back
2.4%
Abductors
2.4%
Calves
1.6%
Forearms
1.4%
Adductors
0.8%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
2
Lying Leg Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Hack Squat
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
7
Leg Press Calf Raise
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
7
Cable Crunch
1
2
15 reps
15 reps
RPE 9
RPE 10
8
Cable Crunch
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
16 reps
14 reps
12 reps
-
-
-
2
Leg Press
3
8 reps
RPE 9
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
5
Hip Thrust (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
3
Modified Zottman
3
10 reps
RPE 10
4
Tricep Kickback
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Arnold Press
3
10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Y Raise
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
2
8 reps
8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Y Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
5
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
6
Kelso Shrug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
7
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
Day 2
1
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
3
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
7
Leg Press Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
4
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
6
Reverse Pec Deck
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@10
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@10
@10
Day 4
1
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
3
Modified Zottman
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
5
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 6
1
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Y Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@10
@10
5
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
6
Kelso Shrug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9
7
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@10
@10