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Jeff x Baki Inspired Split

by Mc Kinly B.
6 athletes joined

Program Description

Fairly beginner to intermediate friendly split focused on hypertrophy and strength gains and just focussed on getting it done quickly and efficiently.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2025 11:16
  • Last Edited
    Sep 16, 2025 07:58

Summary

Unleash your inner warrior with the Jeff x Baki Inspired Split, a dynamic 12-week program designed for serious lifters. Committing just 5 days a week, you'll engage in a powerful mix of barbell, dumbbell, and cable exercises targeting your chest, shoulders, and core. Each session is crafted to push your limits with high-intensity sets, ensuring you build strength and sculpt muscle effectively. Get ready to transform your physique and embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Abs
13.8%
Upper Back
12.3%
Biceps
9.4%
Middle Delts
7.9%
Lats
7.7%
Front Delts
7.6%
Chest
6.6%
Quadriceps
4.7%
Rear Delts
3.9%
Forearms
3.5%
Hamstrings
3.1%
Glutes
2.5%
Calves
1.6%
Lower Back
1.3%
Abductors
0.3%
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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
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
6
10 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 8.5
8
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
2
15 reps
RPE 9.5
4
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 8.5
5
Shrug (Dumbbell)
2
15 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 8.5
9
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 9.5
2
Leg Extension
3
15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8.5
4
Standing Calf Raise
3
15 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Oblique Crunch
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
15 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
6 Sets
10 Reps
@8
7
Cable Crunch
3 Sets
15 Reps
@8.5
8
Hanging Leg Raise
3 Sets
15 Reps
@8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
15 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
6 Sets
10 Reps
@8
7
Cable Crunch
3 Sets
15 Reps
@8.5
8
Hanging Leg Raise
3 Sets
15 Reps
@8.5
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Seated Row (Cable)
2 Sets
15 Reps
@9.5
4
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8.5
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
8
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@8.5
9
Hanging Leg Raise
3 Sets
15 Reps
@8.5
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8.5
3
Seated Row (Cable)
2 Sets
15 Reps
@9.5
4
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
15 Reps
@8.5
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
8
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@8.5
9
Hanging Leg Raise
3 Sets
15 Reps
@8.5
Day 5
1
Leg Press (45 Degrees)
3 Sets
12 Reps
@9.5
2
Leg Extension
3 Sets
15 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8.5
4
Standing Calf Raise
3 Sets
15 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8.5
6
Hanging Leg Raise
3 Sets
15 Reps
@8
7
Oblique Crunch
3 Sets
15 Reps
@8