logo
BoostcampPNG

RAVAGESH

by josh

Program Description

aA

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2026 12:33
  • Last Edited
    Feb 18, 2026 10:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
11.1%
Biceps
10.7%
Middle Delts
9.5%
Lats
9.5%
Front Delts
9.5%
Hamstrings
7.9%
Chest
5.9%
Quadriceps
5.5%
Glutes
5.5%
Rear Delts
4.8%
Forearms
3.2%
Abductors
1.9%
Adductors
1.6%
Lower Back
0.8%
Abs
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
2
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Hammer Curl (Cable)
1
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Lateral Raise (Machine)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Hammer Curl (Cable)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
2
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Hammer Curl (Cable)
1
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Lateral Raise (Machine)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
5-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
5-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Calf Raise (Smith)
1
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5-9 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5-9 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
3
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
4
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
RPE 10
6
Bicep Curl (Cable)
1
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
RPE 10
6
Bicep Curl (Cable)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
RPE 10
6
Bicep Curl (Cable)
1
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
1
12-20 reps
RPE 9-10
3
Leg Extension
1
15-20 reps
RPE 10
4
Leg Curl
1
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
3
Leg Extension
2
15-20 reps
RPE 10
4
Leg Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-12 reps
RPE 8-9
2
Hip Adductor (Machine)
1
12-20 reps
RPE 9-10
3
Leg Extension
1
15-20 reps
RPE 10
4
Leg Curl
1
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
1
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
5
Seated Row (Cable)
1
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
5
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
1
10-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
5
Seated Row (Cable)
1
8-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
4
Hammer Curl (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5-10 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
2
Hip Thrust (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
3
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Calf Raise (Smith)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Smith Reverse Grip Bench
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Pullover (Machine)
1 Set
15-20 Reps
@10
Day 4
1
Hammer Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
6
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Rear Delt Fly (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
2
Hip Adductor (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9-10
@9-10
3
Leg Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10