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Metaphysical Muscle

by Sebastian S.

Program Description

to poop

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
    Aug 27, 2025 03:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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