Program Description
Primary Focus: Arms, Lats, & Shoulders Secondary Focus: Chest, Upper Back, Legs, & Abs The primary focus muscles come first in the workout so they can be hit with greater effort due to higher motivation at the start of the workout as well as the opportunity for higher motor-unit recruitment. The secondary focus muscles come later due to either being less aesthetic or being used moreso for performance within other activities such as running. The exercise selection is a mix between "optimal" stable exercises and exercises that are personally enjoyable.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 28, 2026 09:32
- Last EditedFeb 18, 2026 02:51
Muscle Engagement
Front
Back
MuscleSet
Glutes
40%
Hamstrings
20%
Lower Back
20%
Abs
20%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
14
Bent Leg Raise (Weighted)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-6 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-6 reps
RPE 9
3
JM Press (Machine)
1
4-6 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-6 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-6 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-6 reps
RPE 9
7
Chest Supported Lat Row (Machine)
1
4-6 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-6 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-6 reps
RPE 9
10
Plate-Loaded Incline Chest Press (Machine)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Hip Thrust (Machine)
1
4-6 reps
RPE 9
13
Unilateral Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
14
Abs Crunch (Cable)
1
4-6 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-6 Reps
@9
2
Unilateral Hammer Curl (Cable)1 Set
4-6 Reps
@9
3
JM Press (Machine)1 Set
4-6 Reps
@9
4
Unilateral Preacher Curl (Machine)1 Set
4-6 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)1 Set
4-6 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)1 Set
4-6 Reps
@9
7
Chest Supported Lat Row (Machine)1 Set
4-6 Reps
@9
8
Unilateral Lateral Raise (Cable)1 Set
4-6 Reps
@9
9
Unilateral Rear Delt Fly (Cable)1 Set
4-6 Reps
@9
10
Plate-Loaded Incline Chest Press (Machine)1 Set
4-6 Reps
@9
11
Stiff-Legged Deadlift (Barbell)1 Set
3-5 Reps
@8
12
Unilateral Leg Extension (Machine)1 Set
4-6 Reps
@9
13
Unilateral Calf Raise (Machine)1 Set
4-6 Reps
@9
14
Bent Leg Raise (Weighted)1 Set
4-6 Reps
@9
Day 2
1
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-6 Reps
@9
2
Unilateral Hammer Curl (Cable)1 Set
4-6 Reps
@9
3
JM Press (Machine)1 Set
4-6 Reps
@9
4
Unilateral Preacher Curl (Machine)1 Set
4-6 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)1 Set
4-6 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)1 Set
4-6 Reps
@9
7
Chest Supported Lat Row (Machine)1 Set
4-6 Reps
@9
8
Unilateral Lateral Raise (Cable)1 Set
4-6 Reps
@9
9
Unilateral Rear Delt Fly (Cable)1 Set
4-6 Reps
@9
10
Plate-Loaded Incline Chest Press (Machine)1 Set
4-6 Reps
@9
11
Platz Leg Press (Machine)1 Set
3-5 Reps
@8
12
Hip Thrust (Machine)1 Set
4-6 Reps
@9
13
Unilateral Seated Leg Curl (Machine)1 Set
4-6 Reps
@9
14
Abs Crunch (Cable)1 Set
4-6 Reps
@9
Day 3
1
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-6 Reps
@9
2
Unilateral Hammer Curl (Cable)1 Set
4-6 Reps
@9
3
JM Press (Machine)1 Set
4-6 Reps
@9
4
Unilateral Preacher Curl (Machine)1 Set
4-6 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)1 Set
4-6 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)1 Set
4-6 Reps
@9
7
Chest Supported Lat Row (Machine)1 Set
4-6 Reps
@9
8
Unilateral Lateral Raise (Cable)1 Set
4-6 Reps
@9
9
Unilateral Rear Delt Fly (Cable)1 Set
4-6 Reps
@9
10
Plate-Loaded Incline Chest Press (Machine)1 Set
4-6 Reps
@9
11
Stiff-Legged Deadlift (Barbell)1 Set
3-5 Reps
@8
12
Unilateral Leg Extension (Machine)1 Set
4-6 Reps
@9
13
Unilateral Calf Raise (Machine)1 Set
4-6 Reps
@9
14
Bent Leg Raise (Weighted)1 Set
4-6 Reps
@9