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changlite program

by jerm

Program Description

get absolutely yoked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2025 05:27
  • Last Edited
    Jun 18, 2025 11:52

Summary

Transform your physique with the Changlite Program, a comprehensive 16-week training plan designed to build strength and sculpt your body. Committing to six days a week, you'll tackle targeted workouts focusing on legs, shoulders, and core, utilizing a variety of equipment to maximize your results. Each session combines high-intensity exercises like barbell squats and overhead presses, ensuring you push your limits and achieve your fitness goals. Get ready to embrace the challenge and unlock your full potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Front Delts
12%
Middle Delts
11.5%
Triceps
9.8%
Chest
9.7%
Biceps
9.5%
Lats
8%
Abs
5.7%
Quadriceps
4.1%
Glutes
4%
Hamstrings
3.9%
Rear Delts
2.8%
Lower Back
2.4%
Calves
1.8%
Forearms
1.5%
Adductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
2
Barbell Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
3
12-15 reps
RPE 7.5
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Seated Calf Raise
3
12-15 reps
RPE 9
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
3
12-15 reps
RPE 7.5
4
Hanging Leg Raise
3
15-20 reps
RPE 7
5
Cable Crunch
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 9
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9
2
Lateral Raise (Cable)
4
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 9
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Lat Pulldown (Narrow Mag Grip)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 16 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
3
Seated Calf Raise
3 Sets
12-15 Reps
@9
4
Hanging Leg Raise
3 Sets
15-20 Reps
@7
5
Cable Crunch
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@9
2
Lateral Raise (Cable)
4 Sets
15-20 Reps
@8
3
Face Pull
3 Sets
12-15 Reps
@8
4
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
2
Barbell Row
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
5
Hammer Curl
3 Sets
10-12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 5
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Lat Pulldown (Narrow Mag Grip)
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
12-15 Reps
@9
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8