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Program Description

basınca 7 sapınca 6

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 08, 2026 08:19
  • Last Edited
    Mar 08, 2026 08:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Upper Back
13.3%
Front Delts
12.4%
Forearms
12.4%
Biceps
10.6%
Chest
8.8%
Middle Delts
8.8%
Abs
7.1%
Lats
7.1%
Rear Delts
3.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 9
2
One Arm Lateral Raise (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Incline Chest Press (Machine)
1
1
6-7 reps
5-7 reps
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
9
Abs Crunch (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
2
Kelso Shrug (Chest Supported)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
5
Wrist Curls
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Reverse Curl (Barbell)
1
1
6-7 reps
5-7 reps
RPE 9
RPE 9.5
8
Leg Raise (Captain's Chair)
2
AMRAP
RPE 9
9
Rear Delt Fly (Machine)
1
10+ reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
1 Set
7 Reps
@9
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Extension (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Incline Chest Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
9
Abs Crunch (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@10
Day 2
1
Lat Pulldown (Single Arm)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Chest Supported Wide Grip Row
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Curls
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
7
Reverse Curl (Barbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Leg Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
9
Rear Delt Fly (Machine)
1 Set
10+ Reps
@9.5
Day 3
1
Chest Press (Machine)
1 Set
7 Reps
@9
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Extension (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Incline Chest Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
9
Abs Crunch (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@10
Day 4
1
Lat Pulldown (Single Arm)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Chest Supported Wide Grip Row
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Curls
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
7
Reverse Curl (Barbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Leg Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
9
Rear Delt Fly (Machine)
1 Set
10+ Reps
@9.5
Day 5
1
Chest Press (Machine)
1 Set
7 Reps
@9
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Extension (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Incline Chest Press (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
9
Abs Crunch (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
4
Chest Supported Wide Grip Row
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
5
Wrist Curls
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
7
Reverse Curl (Barbell)
1 Set
1 Set
6-7 Reps
5-7 Reps
@9
@9.5
8
Leg Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
9
Rear Delt Fly (Machine)
1 Set
10+ Reps
@9.5