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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
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
-