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BoostcampPNG

PRIME PASS

by Caca Tetsuga

Program Description

Get stronger and bigger

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 15, 2026 10:20
  • Last Edited
    Jan 16, 2026 01:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11.4%
Hamstrings
10.4%
Glutes
8.7%
Upper Back
7.7%
Middle Delts
7.4%
Quadriceps
7.4%
Lats
7.4%
Biceps
6.7%
Chest
6.7%
Abs
5.4%
Lower Back
3.7%
Rear Delts
2.7%
Adductors
0.7%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
Deadlift (Paused)
2
4+ reps
RPE 8
3
Single Arm Iso Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
4
Chest Press (Machine)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
5
Alternating Dumbbell Curl
2
8+ reps
RPE 10
6
Single Arm Pushdown
2
8+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6+ reps
6+ reps
RPE 8
RPE 10
2
Leg Curl
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 10
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Back Extension (Weighted)
2
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Dip (Weighted)
2
8+ reps
RPE 8
4
Lateral Raise (Machine)
3
8+ reps
RPE 10
5
French Press
2
1
8+ reps
8+ reps
RPE 8
RPE 10
6
Tricep Extension (Machine)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
2
High Row
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Single Arm Iso Row
2
8+ reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
AMRAP
RPE 10
5
Bayesian Curl
2
8+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6+ reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8+ reps
8+ reps
RPE 8
RPE 10
3
Leg Curl
2
8+ reps
RPE 10
4
Abs Crunch (Machine)
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
8+ reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Machine)
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
2
Deadlift (Paused)
2 Sets
4+ Reps
@8
3
Single Arm Iso Row
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
4
Chest Press (Machine)
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
5
Alternating Dumbbell Curl
2 Sets
8+ Reps
@10
6
Single Arm Pushdown
2 Sets
8+ Reps
@10
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
6+ Reps
6+ Reps
@8
@10
2
Leg Curl
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
3
Hip Thrust (Machine)
3 Sets
8+ Reps
@8
4
Leg Extension
2 Sets
8+ Reps
@10
5
Lateral Raise (Cable)
3 Sets
8+ Reps
@10
6
Back Extension (Weighted)
2 Sets
AMRAP
@6
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
2
High Row
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
3
Single Arm Iso Row
2 Sets
8+ Reps
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
AMRAP
@10
5
Bayesian Curl
2 Sets
8+ Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6+ Reps
@10
Day 3
1
Chest Fly (Machine)
2 Sets
8+ Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
3
Dip (Weighted)
2 Sets
8+ Reps
@8
4
Lateral Raise (Machine)
3 Sets
8+ Reps
@10
5
French Press
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
6
Tricep Extension (Machine)
2 Sets
6+ Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
6+ Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8+ Reps
8+ Reps
@8
@10
3
Leg Curl
2 Sets
8+ Reps
@10
4
Abs Crunch (Machine)
2 Sets
AMRAP
@10
5
Seated Overhead Press (Dumbbell)
2 Sets
8+ Reps
@10