Program Description
Get better
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedAug 03, 2025 05:55
- Last EditedAug 12, 2025 12:23
Summary
Transform your physique with this comprehensive 18-week program designed for serious lifters. Committing to six days a week, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and strength gains. With a focus on both dumbbell and barbell movements, you'll master key lifts like the Squat, Romanian Deadlift, and Bench Press, while also incorporating bodyweight exercises for functional strength. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Biceps
10.3%
Quadriceps
9.6%
Glutes
9.1%
Upper Back
8.7%
Front Delts
8.2%
Chest
7.2%
Hamstrings
6.7%
Middle Delts
6.2%
Forearms
4.1%
Lats
3.8%
Rear Delts
3.6%
Abs
3.4%
Lower Back
2.4%
Calves
2.4%
Adductors
1%
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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
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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
7
Reverse Bicep Curl (Dumbbell)
1
RPE 9.5
8
Wrist Curls
1
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
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 Squat1 Set
1 Set
@9
@9.5
6
Step-Up (Weighted)1 Set
1 Set
@9
@9.5
7
Standing Calf Raise1 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 Up1 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 Extension2 Sets
@9.5
9
Tricep Dip (Bodyweight)2 Sets
1 Set
@9
@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 Up1 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 Extension2 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 Squat1 Set
1 Set
@9
@9.5
6
Step-Up (Weighted)1 Set
1 Set
@9
@9.5
7
Standing Calf Raise1 Set
1 Set
@9
@9.5
Day 3
1
Bent Over Row (Barbell)1 Set
1 Set
@9
@9.5
2
Dumbbell Row2 Sets
@9
3
Shrug (Dumbbell)2 Sets
@9.5
4
Concentration Curl1 Set
1 Set
@9
@9.5
5
Seated Dumbbell Curl2 Sets
@9.5
6
Hammer Curl (Dumbbell)2 Sets
@9.5
7
Reverse Bicep Curl (Dumbbell)1 Set
@9.5
8
Wrist Curls1 Set
@9
9
Reverse Wrist Curl (Dumbbell)1 Set
@9.5
Day 6
1
Bent Over Row (Barbell)1 Set
1 Set
@9
@9.5
2
Dumbbell Row2 Sets
@9
3
Shrug (Dumbbell)2 Sets
@9.5
4
Concentration Curl1 Set
1 Set
@9
@9.5
5
Seated Dumbbell Curl2 Sets
@9.5
6
Hammer Curl (Dumbbell)2 Sets
@9.5
7
Reverse Bicep Curl (Dumbbell)1 Set
@9.5
8
Wrist Curls1 Set
@9
9
Reverse Wrist Curl (Dumbbell)1 Set
@9.5