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Helios Method

by Finn

Program Description

The Helios Method is a 5 day trial by fire, born from the battle-proven nSuns lineage. It will rip weakness from your body and replace it with iron. It will demand everything and give nothing to the faint-hearted. At its heart lies the creed of the ancients. The great lifts are not practiced, they are conquered. Squat. Bench press. Deadlift. Overhead press. Incline bench. Each is struck with unrelenting force many times each week at brutal percentages of your one rep max. Every rep is a blow of the hammer. Every set is a strike on the anvil that forges you into a weapon. Accessory work is not decoration. It is armor. It seals the cracks in your frame, hardens the joints, sharpens the posture until you stand like a statue of war. It fills the weak spots with muscle dense as bronze and ready to endure any siege. Five days a week you march into the arena. Sweat burns in your eyes, lungs feel like they are filled with ash, but the bar waits for no one. You lift until the blood in your veins feels molten, until the roar in your chest drowns out doubt. The Helios Method does not just build strength. It forges warriors. Step into the fire. Leave as something greater than human.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2025 03:04
  • Last Edited
    Aug 13, 2025 04:09
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2
10-12 reps
60%
4
Tricep Pushdown (Cable)
1
12-15 reps
60%
5
Incline Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
12-15 reps
60%
7
Tibialis Raises
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
5 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2
10-12 reps
60%
4
Reverse Pec Deck
2
12-15 reps
60%
5
Leg Curl
2
15 reps
60%
6
Tibialis Raises
1
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
12-15 reps
60%
5
Bicep Curl (EZ Bar)
2
10-12 reps
60%
6
Tricep Extension (Machine)
1
12-15 reps
70%
7
Tibialis Raises
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2
10-12 reps
60%
4
Back Extension
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
60%
6
Tibialis Raises
2
20 reps
RPE 10
7
Standing Calf Raise
1
15-20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
5 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2
12-15 reps
60%
4
Dip (Assisted)
1
10-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
10-12 reps
60%
6
Lateral Raise (Dumbbell)
2
10-12 reps
60%
7
Tibialis Raises
1
20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Chest Supported Row (Machine)
2 Sets
10-12 Reps
60%
4
Tricep Pushdown (Cable)
1 Set
12-15 Reps
60%
5
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
60%
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
60%
7
Tibialis Raises
2 Sets
20 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
95%
90%
80%
70%
65%
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Seated Row (Machine)
2 Sets
10-12 Reps
60%
4
Reverse Pec Deck
2 Sets
12-15 Reps
60%
5
Leg Curl
2 Sets
15 Reps
60%
6
Tibialis Raises
1 Set
20 Reps
@10
7
Standing Calf Raise
1 Set
15-20 Reps
50%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2 Sets
12-15 Reps
60%
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
60%
5
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
60%
6
Tricep Extension (Machine)
1 Set
12-15 Reps
70%
7
Tibialis Raises
2 Sets
20 Reps
@10
Day 4
1
Trap Bar Deadlift
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
60%
4
Back Extension
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
12-15 Reps
60%
6
Tibialis Raises
2 Sets
20 Reps
@10
7
Standing Calf Raise
1 Set
15-20 Reps
50%
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Chest Fly (Cable)
2 Sets
12-15 Reps
60%
4
Dip (Assisted)
1 Set
10-12 Reps
@6
5
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
60%
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
60%
7
Tibialis Raises
1 Set
20 Reps
@10