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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!
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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
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