Program Description
This is an 8-day split program following a standard chest, back, legs order. However, and as you will see, there will be three exercise days in a row, followed by two "rest" days dedicated to mobility, cardio and stretching in between each of the triplet. e.g. chest, back, legs, rest(mobility), rest(cardio etc.), chest, back, legs, rest(mobility), rest(cardio). Arms can be included during rest days but be sure to allot 24-48 hrs rest before hitting those muscles again. There will also be variation in intensity, thus to 'recalibrate' technique on a weekly basis. This will allow for improved mind-muscle connection as this can degrade with time if left unaddressed.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedJul 24, 2025 03:14
- Last EditedAug 03, 2025 03:25
Summary
Unleash your potential with the Get Yolked 4.0 program! Over the course of 7 weeks, you’ll engage in a dynamic 6-day workout routine designed to sculpt your physique and build serious strength. Each session targets key muscle groups with a mix of compound lifts and isolation exercises, ensuring balanced development and explosive gains. Get ready to push your limits and transform your body with this comprehensive program tailored for everyday lifters looking to elevate their fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Chest
11.9%
Front Delts
9.4%
Triceps
9.1%
Glutes
8.6%
Quadriceps
8.4%
Biceps
7.4%
Lats
7.3%
Middle Delts
5.6%
Hamstrings
5.1%
Rear Delts
4.9%
Lower Back
4.3%
Abs
3.4%
Calves
1.4%
Forearms
0.6%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
overhead tricep extension (EZ bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
overhead tricep extension (EZ bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Tricep Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
overhead tricep extension (EZ bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Tricep Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
overhead tricep extension (EZ bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Russian Twist (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Bodyweight)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Single Arm Rear Delt Cable Fly
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
bicep curl preacher
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Upright Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Single Arm Rear Delt Cable Fly
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
bicep curl preacher
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Single Arm Rear Delt Cable Fly
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
bicep curl preacher
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Rear Delt Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Back Extension (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Single Arm Rear Delt Cable Fly
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
deadlift techno
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
deadlift techno
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
deadlift techno
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Belt Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
deadlift techno
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
5
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
2
deadlift techno
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
3
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
4
calf raise (hack)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Wood Chop
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Tricep Extension (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Decline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Torso Rotation
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Tricep Extension (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Decline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Wood Chop
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Tricep Extension (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Decline Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Chest Fly (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Core rotation
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)
4
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bicep Curl (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Seated Row (Cable)
4
8 reps
RPE 6.5
4
Lat pulldown (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Seated Row (Cable)
4
8 reps
RPE 6.5
4
21s (EZ Bar)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 1
RPE 2
RPE 3
RPE 3
RPE 3
RPE 4
RPE 6
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bicep Curl (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Seated Row (Cable)
4
8 reps
RPE 6.5
4
Lat pulldown (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)
4
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bicep Curl (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Seated Row (Cable)
4
8 reps
RPE 6.5
4
Lat pulldown (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Face Pull
1
1
1
10 reps
11 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
EZ Bar Bicep Curl (Pyramids)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)
4
8 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Standing calf (smith)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Deadlift (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lying Side Lateral Raise
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Calf Raise
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
deadlift techno
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
2
Walking Lunge (Dumbbell)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Standing calf (smith)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Lying Side Lateral Raise
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Calf Raise
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
deadlift techno
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Standing calf (smith)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Deadlift (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lying Side Lateral Raise
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Calf Raise
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
deadlift techno
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Machine)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Standing calf (smith)
1
1
1
1
10 reps
11 reps
12 reps
13 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Deadlift (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 6
4
Lying Side Lateral Raise
1
1
1
10 reps
11 reps
12 reps
RPE 6
RPE 6
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
2
overhead tricep extension (EZ bar)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
3
Dip (Bodyweight)1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
5
Russian Twist (Dumbbell)1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
Day 2
1
Upright Row (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
2
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
3
Back Extension (Weighted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
4
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
5
Single Arm Rear Delt Cable Fly1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
Day 3
1
Belt Squat1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
2
deadlift techno1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
3
Hip Thrust (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
4
calf raise (hack)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@10
@9
Day 4
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
2
Bench Press (Close Grip)1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
3
Chest Fly (Cable)1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
4
Wood Chop1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
Day 5
1
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
2
Face Pull1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6.5
@6.5
@6.5
3
EZ Bar Bicep Curl (Pyramids) 1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
4
Seated Row (Cable)4 Sets
8 Reps
@6.5
Day 6
1
Hack Squat1 Set
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
13 Reps
@6
@6
@6
@6
2
Standing calf (smith)1 Set
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
13 Reps
@6
@6
@6
@6
3
Deadlift (Dumbbell)1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6
@6
@6
4
Lying Side Lateral Raise1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@6
@6
@8