logo
BoostcampPNG

Power Mountaindog Strength with arm train (1)

by Jeonghwan K.
3 athletes joined
5.0
(1 rating)

Program Description

Body sculpture with strength. Please Read‼️❗️❗️ For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jul 27, 2024 09:05
  • Last Edited
    Jun 18, 2025 10:58

Summary

Unleash your strength with the Power Mountaindog Strength program, designed for those ready to elevate their training over 12 weeks. This intensive 7-day-a-week regimen focuses on building muscle and power, emphasizing chest and arm workouts that include exercises like the Bench Press and Pec Deck. With a full gym at your disposal, you'll engage in a variety of movements tailored to push your limits and sculpt your physique. Get ready to conquer your fitness goals and redefine your strength!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
4
Chest Fly (Cable)
4
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
5
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Leg Curl
5
8-12 reps
RPE 9
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Run
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
5
3-12 reps
RPE 9
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
10-12 reps
9-12 reps
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9.5
8
Dip (Bodyweight)
3
1-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
75%
85%
95%
90%
80%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
@8.5
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
5 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8-12 Reps
@9
Day 2
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row
5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)
4 Sets
10 Reps
@10
5
Lat Pulldown
4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
8
Lat Pulldown (Single Arm)
3 Sets
8-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Leg Curl
5 Sets
8-12 Reps
@9
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
4 Sets
8-12 Reps
@8
Day 4
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
12-15 Reps
@7.5
4
Run
1 Set
25 mins
@7.5
Day 5
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Seated Military Press (Smith Machine)
5 Sets
3-12 Reps
@9
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
10-12 Reps
9-12 Reps
@8
@8
6B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
7
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9.5
8
Dip (Bodyweight)
3 Sets
1-10 Reps
@10
Day 6
1
Arm Pull Down
3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
6
Hammer Curl
5 Sets
8-12 Reps
@8.5
7
Low Row
4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@8
Day 7
1
Squat (Barbell)
1 Set
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8