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Haus Method (modified PPL)

by Jake H.
3 athletes joined

Program Description

Modified push pull legs split with a focus on exercises that build an X-Frame that SCREAMS POWER. Aim is to force width in the shoulders and lats, while building thick strong quads and hams. This is a bulking program. We are eating in a surplus so we can enhance performance and not cause detriment to it. Don’t eat like a bird and don’t be a fat ass and I promise you will get jacked, stacked, and strong as MF.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2024 11:22
  • Last Edited
    Jun 18, 2025 08:01

Summary

The Haus Method is a dynamic 12-week modified push-pull-legs (PPL) program designed for serious lifters looking to maximize their strength and hypertrophy. With six training days per week, you'll tackle targeted workouts that focus on specific muscle groups, including quad-dominant leg days and intense upper body sessions. This program emphasizes progressive overload, ensuring you continually challenge yourself with each session. Get ready to build muscle, boost your endurance, and transform your physique with a structured approach that delivers results.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
-
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
-
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
-
6
Cardio Bike
1
30-60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
-
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
-
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
-
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
-
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
-
6
Cardio Bike
1 Set
30-60 mins
@6