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Metaphysical Muscle

by Sebastian S.
2 athletes joined

Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 03:34
  • Last Edited
    Sep 18, 2025 10:37

Summary

Unleash your potential with the Metaphysical Muscle program, a dynamic 10-week journey designed for serious lifters. Committing to six days a week, you'll engage in a variety of targeted exercises that sculpt your upper and lower body, from incline bench presses to high bar squats. Each workout is meticulously crafted to maximize muscle growth and enhance strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your training routine to new heights!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.2%
Triceps
12.1%
Upper Back
9.9%
Front Delts
9.6%
Quadriceps
9%
Hamstrings
8.1%
Glutes
7.3%
Lats
7.1%
Biceps
5.9%
Middle Delts
5.7%
Rear Delts
4%
Lower Back
3.1%
Abs
1.7%
Abductors
1.6%
Adductors
0.9%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Single Arm Pushdown
2
8 reps
RPE 10
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Smith Machine)
2
5 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Sissy Squat
1
10 reps
RPE 10
5
Sissy Squat (Weighted)
2
10 reps
RPE 10
6
Lying Leg Curl
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Kelso Shrug
2
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
6 reps
RPE 10
4
JM Press (Smith Machine)
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Pike Push Up
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 10
3
Seated Hamstring Curl
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Reverse Hyperextension
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
3
Keenan Flap
2
8 reps
RPE 10
4
Seated Row (Machine)
2
8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
7
Preacher Curl Machine
2
8 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Machine)
3 Sets
8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Single Arm Pushdown
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8 Reps
@10
7
Kettlebell Curl
2 Sets
8 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
4 Reps
@10
2
Deadlift (Smith Machine)
2 Sets
5 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Sissy Squat
1 Set
10 Reps
@10
5
Sissy Squat (Weighted)
2 Sets
10 Reps
@10
6
Lying Leg Curl
2 Sets
8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
15 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Kelso Shrug
2 Sets
10 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
6
Bicep Curl (Cable)
2 Sets
8 Reps
@10
7
Preacher Curl Machine
2 Sets
8 Reps
@10
Day 4
1
Bench Press (Wide Grip)
1 Set
2 Sets
1 Reps
3 Reps
@10
@9
2
Chest Fly (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
6 Reps
@10
4
JM Press (Smith Machine)
2 Sets
6 Reps
@10
5
Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
7
Pike Push Up
1 Set
50 Reps
@10
Day 5
1
Squat (Smith Machine)
2 Sets
6 Reps
@10
2
Leg Extension
1 Set
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
8 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Reverse Hyperextension
3 Sets
20 Reps
@10
Day 6
1
Smith Machine Row
2 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@10
3
Keenan Flap
2 Sets
8 Reps
@10
4
Seated Row (Machine)
2 Sets
8 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Preacher Curl Machine
2 Sets
8 Reps
@10