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BoostcampPNG

Mentzer's fan

by Marcos Roberto Hilário de Melo
1 athletes joined

Program Description

Muscle building.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 08, 2025 01:47
  • Last Edited
    Sep 25, 2025 08:37

Summary

Unlock your strength potential with "Mentzer's Fan," an 18-week program designed for serious lifters looking to maximize their gains. Committed to four days a week, this program emphasizes compound movements and targeted isolation exercises to build muscle and enhance overall performance. Each session combines high-intensity training with a focus on form, ensuring you push your limits safely and effectively. Perfect for those ready to elevate their training and achieve impressive results in just over four months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
11.9%
Quadriceps
10.4%
Lats
9.3%
Chest
8.3%
Biceps
8.3%
Middle Delts
7.3%
Rear Delts
6.2%
Hamstrings
5.7%
Calves
5.2%
Front Delts
5.2%
Glutes
4.1%
Adductors
2.6%
Forearms
1%
Lower Back
1%
Abs
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8 reps
RPE 10
3
High Row
1
6 reps
RPE 10
4
Chest Fly (Machine)
1
6 reps
RPE 10
5
Preacher Curl (Barbell)
1
6 reps
RPE 9.5
6
Lateral Raise (Cable)
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
8 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Lying Leg Curl
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 10
4
Bench Press (Dumbbell)
1
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
8 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
1
8 reps
RPE 10
7
Lateral Raise (Cable)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
RPE 9
2
Leg Extension
1
8 reps
RPE 10
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Calf Raise (Machine)
1
8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Pendulum Squat
1 Set
8 Reps
@10
2
Leg Extension
1 Set
10 Reps
@10
3
Lying Leg Curl
1 Set
8 Reps
@10
4
Calf Raise (Machine)
1 Set
8 Reps
@10
Day 1
1
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
2
Lat Pulldown (Neutral Grip)
1 Set
8 Reps
@10
3
High Row
1 Set
6 Reps
@10
4
Chest Fly (Machine)
1 Set
6 Reps
@10
5
Preacher Curl (Barbell)
1 Set
6 Reps
@9.5
6
Lateral Raise (Cable)
1 Set
6 Reps
@10
7
Rear Delt Fly (Cable)
1 Set
12 Reps
@10
Day 3
1
JM Press
1 Set
1 Set
6 Reps
6 Reps
@9.5
@10
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
8 Reps
@10
3
Seated Row (Machine)
1 Set
8 Reps
@10
4
Bench Press (Dumbbell)
1 Set
8 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
8 Reps
@10
6
Single Arm Rear Delt Cable Fly
1 Set
8 Reps
@10
7
Lateral Raise (Cable)
1 Set
6 Reps
@10
Day 4
1
Hack Squat
1 Set
8 Reps
@9
2
Leg Extension
1 Set
8 Reps
@10
3
Hip Adductor (Machine)
1 Set
8 Reps
@10
4
Calf Raise (Machine)
1 Set
8 Reps
@10