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HYPERTROPHY

by Craig M.

Program Description

Hypertrophy with Tricep & Delt Specialisation Stepped Volume Specialisation sets: 345, 345, 345. 345 over each 3 week block.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 29, 2024 02:27
  • Last Edited
    Jun 18, 2025 08:04

Summary

Unleash your potential with the HYPERTROPHY program, a comprehensive 12-week journey designed for serious lifters looking to build muscle and strength. Committing to six days a week, you'll engage in a variety of targeted workouts, including leg days packed with exercises like the Copenhagen Plank and Landmine Oblique Twist, ensuring every muscle group gets the attention it deserves. With a focus on intensity and progressive overload, this program is tailored to maximize gains in your garage gym. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Triceps
10.6%
Chest
8.5%
Upper Back
7.5%
Rear Delts
7.5%
Middle Delts
7.1%
Quadriceps
6.9%
Abs
6.9%
Lats
6.7%
Hamstrings
5.4%
Biceps
5.2%
Glutes
4.6%
Calves
4%
Forearms
3.4%
Adductors
1.7%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
2
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
3
6 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 8
11
Front Raise
3
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
3
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
4
6 reps
RPE 8
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
4
13 reps
RPE 8
11
Front Raise
4
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
4
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
5
6 reps
RPE 8
9
Tricep Pushdown (Cable)
5
10 reps
RPE 7
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 8
11
Front Raise
5
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
2
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
3
6 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 8
11
Front Raise
3
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
3
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
4
6 reps
RPE 8
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
4
13 reps
RPE 8
11
Front Raise
4
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
4
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
5
6 reps
RPE 8
9
Tricep Pushdown (Cable)
5
10 reps
RPE 7
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 8
11
Front Raise
5
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
2
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
3
6 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 8
11
Front Raise
3
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
3
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
4
6 reps
RPE 8
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
4
13 reps
RPE 8
11
Front Raise
4
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
4
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
5
6 reps
RPE 8
9
Tricep Pushdown (Cable)
5
10 reps
RPE 7
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 8
11
Front Raise
5
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
2
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
3
6 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 8
11
Front Raise
3
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
3
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
4
6 reps
RPE 8
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
10
Lateral Raise (Dumbbell)
4
13 reps
RPE 8
11
Front Raise
4
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
1
15 reps
6 reps
RPE 6.5
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
6
Floor Press (Barbell)
4
1
5 reps
6 reps
RPE 8
RPE 8
7
Dip (Bodyweight)
1
6 reps
RPE 6.5
8
Dip (Weighted)
5
6 reps
RPE 8
9
Tricep Pushdown (Cable)
5
10 reps
RPE 7
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 8
11
Front Raise
5
10 reps
RPE 7.5
12
Wrist Curls
1
35 reps
RPE 6.5
13
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
14
Landmine Oblique Twist
1
8 reps
RPE 6.5
15
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
3
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
3
10 reps
RPE 7.5
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
4
10 reps
RPE 7.5
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
4
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
5
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
3
10 reps
RPE 7.5
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Underhand Lat Pulldown
1
10 reps
RPE 6.5
9
Chin-Up (Weighted)
3
6 reps
RPE 8
10
Dumbbell Row
3
8 reps
RPE 8
11
Wide Grip Pull-Up
3
6 reps
RPE 7.5
12
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
13
Rear Delt Cable Flye
3
12 reps
RPE 7.5
14
Standing Calf Raise
4
10 reps
RPE 7.5
15
Seated Calf Raise
4
10 reps
RPE 7.5
16
Wrist Curls
1
35 reps
RPE 6.5
17
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
5
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
3
10 reps
RPE 7.5
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Underhand Lat Pulldown
1
10 reps
RPE 6.5
9
Chin-Up (Weighted)
3
6 reps
RPE 8
10
Dumbbell Row
3
8 reps
RPE 8
11
Wide Grip Pull-Up
3
6 reps
RPE 7.5
12
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
13
Rear Delt Cable Flye
3
12 reps
RPE 7.5
14
Standing Calf Raise
4
10 reps
RPE 7.5
15
Seated Calf Raise
4
10 reps
RPE 7.5
16
Wrist Curls
1
35 reps
RPE 6.5
17
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
5
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Underhand Lat Pulldown
1
10 reps
RPE 6.5
9
Chin-Up (Weighted)
3
6 reps
RPE 8
10
Dumbbell Row
3
8 reps
RPE 8
11
Wide Grip Pull-Up
3
6 reps
RPE 7.5
12
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
13
Rear Delt Cable Flye
3
12 reps
RPE 7.5
14
Standing Calf Raise
4
10 reps
RPE 7.5
15
Seated Calf Raise
4
10 reps
RPE 7.5
16
Wrist Curls
1
35 reps
RPE 6.5
17
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
4
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Underhand Lat Pulldown
1
10 reps
RPE 6.5
9
Chin-Up (Weighted)
3
6 reps
RPE 8
10
Dumbbell Row
3
8 reps
RPE 8
11
Wide Grip Pull-Up
3
6 reps
RPE 7.5
12
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
13
Rear Delt Cable Flye
3
12 reps
RPE 7.5
14
Standing Calf Raise
4
10 reps
RPE 7.5
15
Seated Calf Raise
4
10 reps
RPE 7.5
16
Wrist Curls
1
35 reps
RPE 6.5
17
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
5
13 reps
RPE 7
7
Hammer Curl
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Underhand Lat Pulldown
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
8 reps
RPE 8
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7.5
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Wrist Curls
1
35 reps
RPE 6.5
18
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
19
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
20
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
13
Leg Extension
3
12 reps
RPE 7.5
14
Front Raise
4
10 reps
RPE 7
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
10 reps
RPE 7.5
18
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
19
Step-Up (Weighted)
3
12 reps
RPE 8
20
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
13
Leg Extension
3
12 reps
RPE 7.5
14
Front Raise
5
10 reps
RPE 7
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
10 reps
RPE 7.5
18
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
19
Step-Up (Weighted)
3
12 reps
RPE 8
20
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
13
Leg Extension
3
12 reps
RPE 7.5
14
Front Raise
5
10 reps
RPE 7
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
10 reps
RPE 7.5
18
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
19
Step-Up (Weighted)
3
12 reps
RPE 8
20
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
13
Leg Extension
3
12 reps
RPE 7.5
14
Front Raise
5
10 reps
RPE 7
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
10 reps
RPE 7.5
18
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
19
Step-Up (Weighted)
3
12 reps
RPE 8
20
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
4
12 reps
RPE 7.5
12
Leg Extension
3
12 reps
RPE 7.5
13
Front Squat (Barbell)
1
6 reps
RPE 6.5
14
High Bar Squat (Barbell)
1
11 reps
RPE 7
15
Safety Bar Squat
3
10 reps
RPE 7.5
16
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
17
Step-Up (Weighted)
3
12 reps
RPE 8
18
Ab Wheel
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Leg Curl
3
12 reps
RPE 7.5
12
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
13
Leg Extension
3
12 reps
RPE 7.5
14
Front Raise
5
10 reps
RPE 7
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
10 reps
RPE 7.5
18
Deadlift (Barbell)
1
1
3
6 reps
1 reps
6 reps
RPE 6.5
RPE 7
RPE 8
19
Step-Up (Weighted)
3
12 reps
RPE 8
20
Ab Wheel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
4
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
4
10 reps
RPE 8
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
4
13 reps
RPE 7.5
11
Front Raise
4
10 reps
RPE 7
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
5
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
5
10 reps
RPE 8
9
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 7.5
11
Front Raise
5
10 reps
RPE 7
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
5
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
5
10 reps
RPE 8
9
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 7.5
11
Front Raise
5
10 reps
RPE 7
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
5
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
5
10 reps
RPE 8
9
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 7.5
11
Front Raise
5
10 reps
RPE 7
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
3
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
3
10 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
11
Front Raise
3
-
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
20 reps
10 reps
RPE 6.5
RPE 7
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 7
4
Face Pull
3
16 reps
RPE 6.5
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
-
RPE 8
6
Floor Press (Barbell)
5
8 reps
RPE 8
7
Dip (Bodyweight)
1
10 reps
RPE 7
8
Dip (Weighted)
5
10 reps
RPE 8
9
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
10
Lateral Raise (Dumbbell)
5
13 reps
RPE 7.5
11
Front Raise
5
10 reps
RPE 7
12
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
13
Landmine Oblique Twist
1
9 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Front Raise
3
10 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Lateral Raise (Cable)
4
10 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 8
7
Front Raise
4
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Lateral Raise (Cable)
5
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
8
Chin-Up (Weighted)
3
6 reps
RPE 8
9
Dumbbell Row
3
10 reps
RPE 7.5
10
Wide Grip Pull-Up
3
6 reps
RPE 7.5
11
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
12
Rear Delt Cable Flye
3
12 reps
RPE 7
13
Standing Calf Raise
4
10 reps
RPE 7.5
14
Seated Calf Raise
4
10 reps
RPE 7.5
15
Landmine Oblique Twist
1
9 reps
RPE 7
16
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
17
Wrist Curls
1
-
18
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Lateral Raise (Cable)
4
10 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 8
7
Front Raise
4
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Lateral Raise (Cable)
5
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
8
Chin-Up (Weighted)
3
6 reps
RPE 8
9
Dumbbell Row
3
10 reps
RPE 7.5
10
Wide Grip Pull-Up
3
6 reps
RPE 7.5
11
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
12
Rear Delt Cable Flye
3
12 reps
RPE 7
13
Standing Calf Raise
4
10 reps
RPE 7.5
14
Seated Calf Raise
4
10 reps
RPE 7.5
15
Landmine Oblique Twist
1
9 reps
RPE 7
16
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
17
Wrist Curls
1
-
18
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Lateral Raise (Cable)
4
10 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 8
7
Front Raise
4
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Lateral Raise (Cable)
5
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
8
Chin-Up (Weighted)
3
6 reps
RPE 8
9
Dumbbell Row
3
10 reps
RPE 7.5
10
Wide Grip Pull-Up
3
6 reps
RPE 7.5
11
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
12
Rear Delt Cable Flye
3
12 reps
RPE 7
13
Standing Calf Raise
4
10 reps
RPE 7.5
14
Seated Calf Raise
4
10 reps
RPE 7.5
15
Landmine Oblique Twist
1
9 reps
RPE 7
16
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
17
Wrist Curls
1
-
18
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Lateral Raise (Cable)
4
10 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 8
7
Front Raise
4
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
3
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
12 reps
RPE 6.5
3
Push Up
1
20 reps
RPE 6.5
4
Face Pull
3
16 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 8
6
Lateral Raise (Cable)
5
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Front Raise
5
10 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 6.5
10
Chin-Up (Weighted)
3
6 reps
RPE 8
11
Dumbbell Row
3
10 reps
RPE 7.5
12
Wide Grip Pull-Up
3
6 reps
RPE 7.5
13
Wide Grip Lat Pulldown
1
10 reps
RPE 7.5
14
Rear Delt Cable Flye
5
12 reps
RPE 7
15
Standing Calf Raise
4
10 reps
RPE 7.5
16
Seated Calf Raise
4
10 reps
RPE 7.5
17
Landmine Oblique Twist
1
9 reps
RPE 7
18
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
19
Wrist Curls
1
-
20
Reverse Wrist Curl (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
3
12 reps
RPE 8
12
Leg Curl
4
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Safety Bar Squat
3
5 reps
RPE 8
19
Front Raise
3
10 reps
RPE 7.5
20
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
21
Rear Delt Cable Flye
3
10 reps
RPE 7.5
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
4
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
4
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
4
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
5
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
5
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
5
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
3
12 reps
RPE 8
12
Leg Curl
4
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
5 reps
RPE 8
18
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
19
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
20
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
4
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
4
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
4
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
5
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
5
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
5
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
3
12 reps
RPE 8
12
Leg Curl
4
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
5 reps
RPE 8
18
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
19
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
20
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
4
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
4
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
4
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
5
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
5
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
5
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
3
12 reps
RPE 8
12
Leg Curl
4
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Front Squat (Barbell)
1
6 reps
RPE 6.5
16
High Bar Squat (Barbell)
1
11 reps
RPE 7
17
Safety Bar Squat
3
5 reps
RPE 8
18
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
19
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
20
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
4
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
4
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
4
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
1
10 reps
RPE 7
2
Landmine Oblique Twist
1
9 reps
RPE 7
3
Side Bend (Dumbbell)
1
44 reps
RPE 6.5
4
Wrist Curls
1
35 reps
RPE 6.5
5
Reverse Wrist Curl (Barbell)
1
35 reps
RPE 6.5
6
Overhead Press (Dumbbell)
1
20 reps
RPE 6.5
7
Pullover (Dumbbell)
1
12 reps
RPE 6.5
8
Push Up
1
20 reps
RPE 7
9
Band Pull Apart
3
12 reps
RPE 6.5
10
Squat (Bodyweight)
1
20 reps
RPE 6.5
11
Floor Press (Barbell)
5
12 reps
RPE 8
12
Leg Curl
3
12 reps
RPE 7.5
13
Tricep Pushdown (Cable)
5
15 reps
RPE 7.5
14
Leg Extension
3
12 reps
RPE 7.5
15
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
16
Front Squat (Barbell)
1
6 reps
RPE 6.5
17
High Bar Squat (Barbell)
1
11 reps
RPE 7
18
Front Raise
5
10 reps
RPE 7
19
Safety Bar Squat
3
5 reps
RPE 8
20
Rear Delt Cable Flye
5
10 reps
RPE 7
21
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
22
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
23
Ab Wheel
1
-
Week 1
1 / 12 Weeks
Day 3
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Leg Curl
4 Sets
12 Reps
@7.5
12
Leg Extension
3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)
1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)
1 Set
11 Reps
@7
15
Safety Bar Squat
3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)
3 Sets
12 Reps
@8
18
Ab Wheel
1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
-
@8
6
Floor Press (Barbell)
3 Sets
8 Reps
@8
7
Dip (Bodyweight)
1 Set
10 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@7.5
11
Front Raise
3 Sets
-
12
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
13
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)
1 Set
6 Reps
@6.5
8
Dip (Weighted)
3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)
3 Sets
13 Reps
@8
11
Front Raise
3 Sets
10 Reps
@7.5
12
Wrist Curls
1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
14
Landmine Oblique Twist
1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@7
4
Face Pull
3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)
3 Sets
13 Reps
@7
7
Hammer Curl
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
8 Reps
@8
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7.5
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Wrist Curls
1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
20
Landmine Oblique Twist
1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
3
Push Up
1 Set
20 Reps
@6.5
4
Face Pull
3 Sets
16 Reps
@6.5
5
Hammer Curl
3 Sets
9 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Front Raise
3 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)
1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)
3 Sets
6 Reps
@8
11
Dumbbell Row
3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up
3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown
1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye
3 Sets
12 Reps
@7
15
Standing Calf Raise
4 Sets
10 Reps
@7.5
16
Seated Calf Raise
4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist
1 Set
9 Reps
@7
18
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
19
Wrist Curls
1 Set
-
20
Reverse Wrist Curl (Barbell)
1 Set
-
Day 6
1
Copenhagen Plank
1 Set
10 Reps
@7
2
Landmine Oblique Twist
1 Set
9 Reps
@7
3
Side Bend (Dumbbell)
1 Set
44 Reps
@6.5
4
Wrist Curls
1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)
1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)
1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)
1 Set
12 Reps
@6.5
8
Push Up
1 Set
20 Reps
@7
9
Band Pull Apart
3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)
1 Set
20 Reps
@6.5
11
Floor Press (Barbell)
3 Sets
12 Reps
@8
12
Leg Curl
4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
14
Leg Extension
3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
16
Front Squat (Barbell)
1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)
1 Set
11 Reps
@7
18
Safety Bar Squat
3 Sets
5 Reps
@8
19
Front Raise
3 Sets
10 Reps
@7.5
20
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
21
Rear Delt Cable Flye
3 Sets
10 Reps
@7.5
22
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
23
Ab Wheel
1 Set
-