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hypertrophy 101

by Connor J.
9 athletes joined

Program Description

build muscle fast, this is the best split i have figured out

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 07, 2025 01:58
  • Last Edited
    Oct 23, 2025 02:43

Summary

Unlock your muscle-building potential with Hypertrophy 101, an 18-week program designed to maximize your gains through a structured 6-day-a-week training regimen. Each session targets specific muscle groups, incorporating a variety of exercises like bench presses, lat pulldowns, and tricep pushdowns to ensure balanced development. With a focus on progressive overload and intensity, you'll push your limits and see real results. Perfect for those ready to elevate their training in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
12.1%
Lats
10.7%
Chest
10.5%
Biceps
8%
Front Delts
7.8%
Abs
7.1%
Quadriceps
6.3%
Hamstrings
5.3%
Cardio
4.6%
Glutes
4.3%
Middle Delts
4%
Calves
2%
Lower Back
1.6%
Adductors
0.8%
Forearms
0.7%
Rear Delts
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
AMRAP
-
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Zoottman Curl
2
10 reps
RPE 10
7
Cable Wrist Curls
3
AMRAP
RPE 10
8
Shrug (Dumbbell)
3
20-35 reps
RPE 10
9
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Leg Extension
3
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Chest Fly (Cable)
3
5-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Seated Row (Cable)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
3
20-35 reps
RPE 10
7
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-8 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 10
4
Cardio
1
15-20 mins
-
5
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
6
Zoottman Curl
2
5-8 reps
RPE 10
7
French Press
2
5-8 reps
RPE 10
8
Cable Wrist Curls
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-12 reps
-
2
Side Crunch (Cable)
3
15-25 reps
RPE 10
3
Sit Up
3
30 reps
-
4
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Bike
1
20 mins
-
3
Elliptical
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Chest Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
6
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
7
Cardio
1 Set
15-20 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
4
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Zoottman Curl
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
8
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20-35 Reps
20-35 Reps
20-35 Reps
@10
@10
@10
9
Cardio
1 Set
15-20 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
5
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20-35 Reps
20-35 Reps
20-35 Reps
@10
@10
@10
7
Cardio
1 Set
15-20 mins
-
Day 5
1
Preacher Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Cardio
1 Set
15-20 mins
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
6
Zoottman Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
7
French Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
8
Cable Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 6
1
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Side Crunch (Cable)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@10
@10
@10
3
Sit Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
Cardio
1 Set
15-20 mins
-
Day 7
1
Stair Climber
1 Set
20 mins
-
2
Bike
1 Set
20 mins
-
3
Elliptical
1 Set
20 mins
-