Program Description
The goal is to be recovered and able to kick ass again in 48 hours, minimizing both fatigue and atrophy during the catabolic window. Most of these sets should be taken to 0–2 RIR. Avoid excessive fatigue by limiting the use of techniques like partials, supersets, and drop sets.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJun 15, 2025 12:30
- Last EditedJun 15, 2025 01:54
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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
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
7-8 reps
RPE 9
2
Tricep Extension (Cable)
1
7-8 reps
RPE 9
3
Lateral Raise (Machine)
1
7-8 reps
RPE 9
4
Chest Press (Machine)
1
5-7 reps
RPE 9
5
Hammer Curl
1
7-8 reps
RPE 9
6
Kelso Shrug
1
7-8 reps
RPE 9
7
Standing Pullover (Cable)
1
7-8 reps
RPE 9
8
Pec Deck (Machine)
1
5-7 reps
RPE 9
9
Pull-Up (Assisted)
1
5-7 reps
RPE 9
10
Leg Curl
1
5-7 reps
RPE 9
11
Leg Extension
2
5-7 reps
RPE 9
12
Back Extension (Weighted)
1
7-8 reps
RPE 9
13
Hip Adductor (Machine)
1
5-7 reps
RPE 9
14
Abs Crunch (Machine)
1
7-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Machine)1 Set
7-8 Reps
@9
2
Tricep Extension (Cable)1 Set
7-8 Reps
@9
3
Lateral Raise (Machine)1 Set
7-8 Reps
@9
4
Chest Press (Machine)1 Set
5-7 Reps
@9
5
Hammer Curl1 Set
7-8 Reps
@9
6
Kelso Shrug1 Set
7-8 Reps
@9
7
Standing Pullover (Cable)1 Set
7-8 Reps
@9
8
Pec Deck (Machine)1 Set
5-7 Reps
@9
9
Pull-Up (Assisted)1 Set
5-7 Reps
@9
10
Leg Curl1 Set
5-7 Reps
@9
11
Leg Extension2 Sets
5-7 Reps
@9
12
Back Extension (Weighted)1 Set
7-8 Reps
@9
13
Hip Adductor (Machine)1 Set
5-7 Reps
@9
14
Abs Crunch (Machine)1 Set
7-8 Reps
@9
Day 2
1
Preacher Curl (Machine)1 Set
7-8 Reps
@9
2
Tricep Extension (Cable)1 Set
7-8 Reps
@9
3
Lateral Raise (Machine)1 Set
7-8 Reps
@9
4
Chest Press (Machine)1 Set
5-7 Reps
@9
5
Hammer Curl1 Set
7-8 Reps
@9
6
Kelso Shrug1 Set
7-8 Reps
@9
7
Standing Pullover (Cable)1 Set
7-8 Reps
@9
8
Pec Deck (Machine)1 Set
5-7 Reps
@9
9
Pull-Up (Assisted)1 Set
5-7 Reps
@9
10
Leg Curl1 Set
5-7 Reps
@9
11
Leg Extension2 Sets
5-7 Reps
@9
12
Back Extension (Weighted)1 Set
7-8 Reps
@9
13
Hip Adductor (Machine)1 Set
5-7 Reps
@9
14
Abs Crunch (Machine)1 Set
7-8 Reps
@9
Day 3
1
Preacher Curl (Machine)1 Set
7-8 Reps
@9
2
Tricep Extension (Cable)1 Set
7-8 Reps
@9
3
Lateral Raise (Machine)1 Set
7-8 Reps
@9
4
Chest Press (Machine)1 Set
5-7 Reps
@9
5
Hammer Curl1 Set
7-8 Reps
@9
6
Kelso Shrug1 Set
7-8 Reps
@9
7
Standing Pullover (Cable)1 Set
7-8 Reps
@9
8
Pec Deck (Machine)1 Set
5-7 Reps
@9
9
Pull-Up (Assisted)1 Set
5-7 Reps
@9
10
Leg Curl1 Set
5-7 Reps
@9
11
Leg Extension2 Sets
5-7 Reps
@9
12
Back Extension (Weighted)1 Set
7-8 Reps
@9
13
Hip Adductor (Machine)1 Set
5-7 Reps
@9
14
Abs Crunch (Machine)1 Set
7-8 Reps
@9
Day 4
1
Preacher Curl (Machine)1 Set
7-8 Reps
@9
2
Tricep Extension (Cable)1 Set
7-8 Reps
@9
3
Lateral Raise (Machine)1 Set
7-8 Reps
@9
4
Chest Press (Machine)1 Set
5-7 Reps
@9
5
Hammer Curl1 Set
7-8 Reps
@9
6
Kelso Shrug1 Set
7-8 Reps
@9
7
Standing Pullover (Cable)1 Set
7-8 Reps
@9
8
Pec Deck (Machine)1 Set
5-7 Reps
@9
9
Pull-Up (Assisted)1 Set
5-7 Reps
@9
10
Leg Curl1 Set
5-7 Reps
@9
11
Leg Extension2 Sets
5-7 Reps
@9
12
Back Extension (Weighted)1 Set
7-8 Reps
@9
13
Hip Adductor (Machine)1 Set
5-7 Reps
@9
14
Abs Crunch (Machine)1 Set
7-8 Reps
@9