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BoostcampPNG

Push/Pull The Solar System

by XOChain
5.0
(1 rating)

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
    Aug 03, 2025 03:18

Summary

Embark on a 12-week journey with "Push/Pull The Solar System," a dynamic four-day-a-week program designed to build strength and sculpt your physique. This comprehensive plan alternates between push and pull workouts, incorporating a variety of exercises targeting major muscle groups, from leg extensions to Romanian deadlifts. Each session is meticulously structured to enhance your performance and maximize results, making it perfect for both beginners and seasoned lifters. Get ready to elevate your training and reach new heights in your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10%
Triceps
9.6%
Quadriceps
8.6%
Front Delts
8%
Abs
7.8%
Biceps
7.6%
Glutes
7.4%
Lats
6.6%
Chest
6.4%
Middle Delts
6.2%
Upper Back
5.6%
Lower Back
5%
Calves
4%
Adductors
3.2%
Rear Delts
2.4%
Forearms
1.2%
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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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
XOChainAge 21, Man
a month ago
5 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Full body, super fun, super simple, and really easy to execute. Gained some good size while cutting, and am seeing massive gains while in surplus.