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16 week Hypertrophy PPL

by Josh Prince
3 athletes joined

Program Description

Maximum gains.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 10:12
  • Last Edited
    Jun 18, 2025 11:00

Summary

Transform your physique with this comprehensive 16-week Hypertrophy Push-Pull-Legs (PPL) program designed for serious lifters. Training five days a week, you’ll focus on building muscle through a strategic blend of compound and isolation exercises, targeting all major muscle groups. Each session is meticulously crafted to maximize hypertrophy, ensuring you push your limits while promoting recovery. Equip yourself with a full gym and get ready to see impressive gains in strength and size!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
2
Front Raise
1 Set
1 Set
1 Set
@6
@8
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
5
Chest Fly (Cable)
2 Sets
2 Sets
@8
@10
6
Rear Delt Fly (Cable)
2 Sets
1 Set
@6
@8
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
8
Face Away Cable Curl
1 Set
1 Set
1 Set
@6
@8
@10
9
Dip (Bodyweight)
2 Sets
@10
10
Reverse Bicep Curl (EZ Bar)
3 Sets
-
11
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
12
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
@6
@8
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
5
T-Bar Row
1 Set
1 Set
1 Set
@6
@8
@10
6
Meadow Row
1 Set
1 Set
1 Set
@6
@8
@10
7
Katana Extension
1 Set
1 Set
1 Set
@6
@8
@10
8
Shrug (Barbell)
1 Set
1 Set
1 Set
@6
@8
@10
9
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
@6
@8
@10
10
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
@6
@8
@10
11
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
Day 3
1
Leg Extension
3 Sets
-
2
Single Leg Press
3 Sets
-
3
Calf Raise (Leg Press)
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Squat (Barbell)
3 Sets
-
6
Partial Calf Raise
3 Sets
-
7
Cable Crunch
3 Sets
-
8
Hanging Leg Raise
3 Sets
-
9
Hanging Knee Raise
3 Sets
-
10
Side Bend (Dumbbell)
3 Sets
-
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
@6
@8
@10
6
Katana Extension
1 Set
1 Set
1 Set
@6
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
8
Hanging Leg Raise
1 Set
1 Set
1 Set
@6
@8
@10
9
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
10
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
11
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
12
Front Raise
1 Set
1 Set
1 Set
@6
@8
@10
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
@6
@8
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
5
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
6
Face Pull
1 Set
1 Set
1 Set
@6
@8
@10
7
Face Away Cable Curl
1 Set
1 Set
1 Set
@6
@8
@10
8
Meadow Row
1 Set
1 Set
1 Set
@6
@8
@10
9
T-Bar Row
1 Set
1 Set
1 Set
@6
@8
@10
10
Bayesian Curl
1 Set
1 Set
1 Set
@6
@8
@10
11
Hammer Curl
1 Set
1 Set
1 Set
@6
@8
@10