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BoostcampPNG

Bleh

by Ulises Aguilar
1 athletes joined

Program Description

Get better

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 03, 2025 05:55
  • Last Edited
    Aug 04, 2025 03:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 8.5
RPE 9
2
Pec Fly (Dumbbell)
1
1
RPE 9
RPE 9.5
3
Decline Push Up
1
1
RPE 9
RPE 9.5
4
Overhead Press (Dumbbell)
1
1
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
RPE 9
RPE 9.5
6
Rear Delt Fly (Dumbbell)
2
RPE 9
7
Skull Crusher (Dumbbell)
2
RPE 9
8
Single Arm Overhead Tricep Extension
2
RPE 9.5
9
Tricep Dip (Bodyweight)
2
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
RPE 9
RPE 9.5
4
Hip Thrust (Barbell)
1
1
RPE 9
RPE 9.5
5
Sissy Squat
1
1
RPE 9
RPE 9.5
6
Step-Up (Weighted)
1
1
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
RPE 9
RPE 9.5
2
Dumbbell Row
2
RPE 9
3
Shrug (Dumbbell)
2
RPE 9.5
4
Concentration Curl
1
1
RPE 9
RPE 9.5
5
Seated Dumbbell Curl
2
RPE 9.5
6
Hammer Curl (Dumbbell)
2
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Squat (Dumbbell)
1 Set
1 Set
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
@9
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@9
@9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
@9
@9.5
5
Sissy Squat
1 Set
1 Set
@9
@9.5
6
Step-Up (Weighted)
1 Set
1 Set
@9
@9.5
7
Standing Calf Raise
1 Set
1 Set
@9
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
@8.5
@9
2
Pec Fly (Dumbbell)
1 Set
1 Set
@9
@9.5
3
Decline Push Up
1 Set
1 Set
@9
@9.5
4
Overhead Press (Dumbbell)
1 Set
1 Set
@9
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
@9
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
@9
7
Skull Crusher (Dumbbell)
2 Sets
@9
8
Single Arm Overhead Tricep Extension
2 Sets
@9.5
9
Tricep Dip (Bodyweight)
2 Sets
1 Set
@9
@9.5
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
@9
@9.5
2
Dumbbell Row
2 Sets
@9
3
Shrug (Dumbbell)
2 Sets
@9.5
4
Concentration Curl
1 Set
1 Set
@9
@9.5
5
Seated Dumbbell Curl
2 Sets
@9.5
6
Hammer Curl (Dumbbell)
2 Sets
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
@8.5
@9
2
Pec Fly (Dumbbell)
1 Set
1 Set
@9
@9.5
3
Decline Push Up
1 Set
1 Set
@9
@9.5
4
Overhead Press (Dumbbell)
1 Set
1 Set
@9
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
@9
@9.5
6
Rear Delt Fly (Dumbbell)
2 Sets
@9
7
Skull Crusher (Dumbbell)
2 Sets
@9
8
Single Arm Overhead Tricep Extension
2 Sets
@9.5
9
Tricep Dip (Bodyweight)
2 Sets
1 Set
@9
@9.5
Day 5
1
Squat (Dumbbell)
1 Set
1 Set
@9.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
@9
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
@9
@9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
@9
@9.5
5
Sissy Squat
1 Set
1 Set
@9
@9.5
6
Step-Up (Weighted)
1 Set
1 Set
@9
@9.5
7
Standing Calf Raise
1 Set
1 Set
@9
@9.5
Day 6
1
Bent Over Row (Barbell)
1 Set
1 Set
@9
@9.5
2
Dumbbell Row
2 Sets
@9
3
Shrug (Dumbbell)
2 Sets
@9.5
4
Concentration Curl
1 Set
1 Set
@9
@9.5
5
Seated Dumbbell Curl
2 Sets
@9.5
6
Hammer Curl (Dumbbell)
2 Sets
@9.5