logo
BoostcampPNG

The Guaracci Experiment

by Jake O.

Program Description

12 week program to get Ant Musclemaxxed.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 08, 2025 05:56
  • Last Edited
    Aug 08, 2025 07:08
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9
Day 2
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9
Day 3
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9