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ESS

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 25, 2025 04:51
  • Last Edited
    Jun 18, 2025 09:19

Summary

Unlock your strength potential with the ESS program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll target muscle groups with focused workouts, including Upper Back, Lower Quad, and Upper Chest sessions. Each workout incorporates a mix of cable, machine, and free weight exercises, ensuring a balanced approach to building strength and size. Get ready to elevate your fitness game and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
2
2
15 reps
10 reps
RPE 7
RPE 8
2
Seated Row (Cable)
2
2
10 reps
8 reps
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
2
2
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
4
Chest Supported Row (Machine)
2
12 reps
RPE 9
5
Chest Press (Machine)
1
2
1
8 reps
12 reps
8 reps
RPE 6
RPE 9
RPE 9
6
Lateral Raise (Cable)
2
15 reps
RPE 10
7
Shrug (Dumbbell)
1
3
1
20 reps
15 reps
RPE 6
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
15 reps
10 reps
RPE 6
RPE 10
RPE 10
2
Hack Squat
2
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Straight Leg Calf Raise
4
15 reps
RPE 9
4
Hip Abductor (Machine)
2
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 6
RPE 9
6
Hamstring Curl
1
1
2
10 reps
12 reps
8 reps
RPE 6
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
6 reps
10 reps
12 reps
8 reps
3 reps
RPE 6
RPE 8
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6
RPE 9
RPE 9
3
Lat Pulldown
1
1
15 reps
10 reps
RPE 9
RPE 9
4
Pec Fly (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 8
5
Single Arm Iso Row
2
2
20 reps
9 reps
RPE 8
RPE 8
6
Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 9
RPE 9
7
Katana Extension
2
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
10 reps
15 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Abductor (Machine)
2
2
15 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
15 reps
8 reps
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
2
15 reps
8 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
15 reps
8 reps
RPE 10
RPE 10
6
Hip Thrust (Barbell)
2
2
15 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1
1
10 reps
15 reps
8 reps
RPE 6
RPE 9
RPE 9
2
Hammer Curl
1
2
2
10 reps
15 reps
8 reps
RPE 6
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
4
Rear Delt Fly (Machine)
1
2
10 reps
15 reps
RPE 6
RPE 9
5
Preacher Curl (Barbell)
2
2
15 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
2
15 reps
8 reps
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
2
2
10 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
8
Preacher Curl (Dumbbell)
2
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Face Away Cable Curl
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@9
3
Incline Chest Press (Machine)
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
8 Reps
@6
@9
@9
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
5
Chest Press (Machine)
1 Set
2 Sets
1 Set
8 Reps
12 Reps
8 Reps
@6
@9
@9
6
Lateral Raise (Cable)
2 Sets
15 Reps
@10
7
Shrug (Dumbbell)
1 Set
3 Sets
1 Set
20 Reps
15 Reps
@6
@9
@9
Day 2
1
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
10 Reps
@6
@10
@10
2
Hack Squat
2 Sets
1 Set
2 Sets
10 Reps
12 Reps
8 Reps
@6
@8
@9
3
Straight Leg Calf Raise
4 Sets
15 Reps
@9
4
Hip Abductor (Machine)
2 Sets
10 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@9
6
Hamstring Curl
1 Set
1 Set
2 Sets
10 Reps
12 Reps
8 Reps
@6
@10
@10
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
8 Reps
3 Reps
@6
@8
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
15 Reps
10 Reps
@6
@9
@9
3
Lat Pulldown
1 Set
1 Set
15 Reps
10 Reps
@9
@9
4
Pec Fly (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@8
5
Single Arm Iso Row
2 Sets
2 Sets
20 Reps
9 Reps
@8
@8
6
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@9
@9
7
Katana Extension
2 Sets
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
1 Set
10 Reps
15 Reps
8 Reps
6 Reps
@6
@8
@9
@10
2
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
8 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
15 Reps
8 Reps
@10
@10
4
Straight Leg Calf Raise
2 Sets
2 Sets
15 Reps
8 Reps
@10
@10
5
Hamstring Curl
2 Sets
2 Sets
15 Reps
8 Reps
@10
@10
6
Hip Thrust (Barbell)
2 Sets
2 Sets
15 Reps
8 Reps
@10
@10
Day 5
1
Military Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
15 Reps
8 Reps
@6
@9
@9
2
Hammer Curl
1 Set
2 Sets
2 Sets
10 Reps
15 Reps
8 Reps
@6
@8
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
15 Reps
@6
@9
5
Preacher Curl (Barbell)
2 Sets
2 Sets
15 Reps
10 Reps
@8
@9
6
Skull Crusher (Barbell)
2 Sets
2 Sets
15 Reps
8 Reps
@8
@9
7
Lateral Raise (Machine)
1 Set
2 Sets
2 Sets
10 Reps
15 Reps
10 Reps
@7
@8
@8
8
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@9