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BoostcampPNG

Adonis 5 day split

by Adin A.

Program Description

Adjust it as per your gym requirements. Better to alternate the exercise between machines, dumbbells, barbells, and cables. Do the warm up properly and do 1 or 2 warm up sets then go 1 heavy sets that's it You better do it within an hour if you do only 1 or 2 sets And get proper rest between workouts and don't take too much rest between warm up set

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 29, 2025 04:58
  • Last Edited
    Nov 29, 2025 06:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
10.8%
Front Delts
9.7%
Chest
9%
Quadriceps
7.5%
Biceps
7.2%
Lats
6.6%
Hamstrings
6.4%
Forearms
6.4%
Glutes
5.4%
Middle Delts
5.1%
Rear Delts
5%
Calves
3.9%
Abs
2.4%
Lower Back
1.8%
Adductors
0.8%
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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
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Cable Crossover
1
1
12 reps
10 reps
RPE 6
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 9.5
5A
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 6
RPE 10
5B
Front Raise
1
1
10 reps
10 reps
RPE 6
RPE 8.5
6A
Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
6B
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
7
Reverse Grip Tricep Pushdown
1
1
10 reps
10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9
1B
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 9.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 6
RPE 9
4
Rear Delt Fly (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 9
5
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
6
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
7
Wrist Curls
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
8
Wrist Extension (Dumbbell)
1
1
15 reps
20 reps
RPE 7.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
RPE 6
RPE 8.5
2
Leg Extension
1
1
15 reps
20 reps
RPE 6.5
RPE 10
3
Hack Squat
1
1
10 reps
15 reps
RPE 6
RPE 8.5
4
Split Squat (Dumbbell)
1
1
10 reps
12 reps
RPE 6.5
RPE 9
5
Calf Raise (Leg Press)
1
1
20 reps
20 reps
RPE 6.5
RPE 9
6
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6
RPE 9
7
Sissy Squat
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
1B
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
3B
Reverse Pec Deck
1
1
15 reps
20 reps
RPE 6
RPE 10
4
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
5A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
5B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
8
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 9
1B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 9
2
Seated Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
15 reps
10 reps
RPE 6
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
20 reps
RPE 6
RPE 9.5
4A
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 9
4B
Face Pull
1
1
15 reps
15 reps
RPE 6
RPE 10
5
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 6
RPE 10
6B
Dip (Weighted)
1
1
10 reps
10 reps
RPE 6
RPE 9
7
French Press
1
1
12 reps
12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
15 reps
20 reps
RPE 6
RPE 10
2
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 9
3A
Barbell Row
1
1
10 reps
10 reps
RPE 6.5
RPE 9
3B
Under Hand Cable Row
1
1
10 reps
10 reps
RPE 6
RPE 9
4A
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 10
4B
Shrug (Barbell)
1
1
10 reps
12 reps
RPE 6
RPE 10
5
Leg Curl
1
20 reps
RPE 9
6
Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 6
RPE 8.5
7
Single Leg Calf Raise (Weighted)
1
1
20 reps
20 reps
RPE 6
RPE 10
8A
Wrist Extension (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 10
8B
Wrist Curls
1
1
20 reps
20 reps
RPE 6
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
3
Cable Crossover
1 Set
1 Set
12 Reps
10 Reps
@6
@8.5
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@9.5
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@6
@10
5B
Front Raise
1 Set
1 Set
10 Reps
10 Reps
@6
@8.5
6A
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6
@9.5
7
Reverse Grip Tricep Pushdown
1 Set
1 Set
10 Reps
10 Reps
@6
@9
Day 2
1A
Wide Grip Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@9
1B
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@9.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@6
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@6
@9
7
Wrist Curls
1 Set
1 Set
15 Reps
20 Reps
@7.5
@9.5
8
Wrist Extension (Dumbbell)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
@6
@8.5
2
Leg Extension
1 Set
1 Set
15 Reps
20 Reps
@6.5
@10
3
Hack Squat
1 Set
1 Set
10 Reps
15 Reps
@6
@8.5
4
Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@6.5
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
20 Reps
20 Reps
@6.5
@9
6
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@6
@9
7
Sissy Squat
1 Set
@10
Day 4
1A
Pec Deck (Machine)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
1B
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
@9.5
3A
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@6
@10
3B
Reverse Pec Deck
1 Set
1 Set
15 Reps
20 Reps
@6
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
@6
@10
5A
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@6
@10
5B
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@6
@9
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@6
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@6
@9
8
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@6
@9
Day 5
1
Lying Leg Curl
1 Set
1 Set
15 Reps
20 Reps
@6
@10
2
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@9
3A
Barbell Row
1 Set
1 Set
10 Reps
10 Reps
@6.5
@9
3B
Under Hand Cable Row
1 Set
1 Set
10 Reps
10 Reps
@6
@9
4A
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@6
@10
4B
Shrug (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@6
@10
5
Leg Curl
1 Set
20 Reps
@9
6
Deadlift (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@8.5
7
Single Leg Calf Raise (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@6
@10
8A
Wrist Extension (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@10
8B
Wrist Curls
1 Set
1 Set
20 Reps
20 Reps
@6
@10