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BoostcampPNG

Push/Pull The Solar System

by XOChain

Program Description

Full body isolation mayhem - focus on my lagging groups. Get big, worry about getting strong later.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 29, 2025 04:16
  • Last Edited
    Jul 30, 2025 04:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
French Press
2
10-12 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Seated Front Raise
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 10
8
Standing Calf Raise
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
3
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
6
Pullover (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
3
Front Squat (Barbell)
3
5-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Machine)
3
5-10 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
5-10 reps
RPE 10
2
Bicep Curl (Cable)
2
5-10 reps
RPE 10
3
Zercher Deadlift
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Decline Sit Up (Weighted)
3
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
2 Sets
6-8 Reps
@10
2
French Press
2 Sets
10-12 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
4
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Seated Front Raise
2 Sets
8-10 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
5-10 Reps
@10
8
Standing Calf Raise
2 Sets
5-15 Reps
@10
Day 2
1
Hamstring Curl
2 Sets
5-10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@10
6
Pullover (Machine)
2 Sets
6-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@10
Day 3
1
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
3
Front Squat (Barbell)
3 Sets
5-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
@10
5
Chest Fly (Machine)
3 Sets
5-10 Reps
@10
6
Standing Calf Raise
2 Sets
10-15 Reps
@10
Day 4
1
Hamstring Curl
2 Sets
5-10 Reps
@10
2
Bicep Curl (Cable)
2 Sets
5-10 Reps
@10
3
Zercher Deadlift
3 Sets
5-10 Reps
@10
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-10 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
@10
6
Single Arm Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10