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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
    Aug 19, 2025 05:31
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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