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Heavy Duty: Domestic water buffalo

by Alex G.

Program Description

Blow your back, soul and mind. Build a back like Dorian Yates, legs like Tom Platz and the mental insanity of uncle Mike. Body dysmorphia preferred for the program to fully work.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 11:52
  • Last Edited
    Sep 09, 2025 10:13

Summary

Unleash your strength with the Heavy Duty Buffalo program, a comprehensive 16-week journey designed to sculpt your upper body and build formidable muscle. Comprising 4 training days each week, this program focuses on targeted workouts for shoulders, triceps, and back, utilizing a mix of machines, free weights, and kettlebells. Each session is meticulously crafted to enhance your strength and endurance, ensuring you push your limits while maintaining proper form. Get ready to elevate your lifting game and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.1%
Upper Back
10.8%
Lats
10.1%
Triceps
9.5%
Hamstrings
9.4%
Front Delts
8.1%
Biceps
6.8%
Glutes
6.6%
Quadriceps
6.2%
Middle Delts
5.5%
Rear Delts
4.6%
Abs
3.1%
Lower Back
2.4%
Calves
2.2%
Adductors
1.5%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
2
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Face Pull
1 Set
30 Reps
@8
2
Banded KB + Band High Pulls Scap Retract
1 Set
15 Reps
@8
3
Barbel Hang High Heavy Pulls
1 Set
1 Set
10 Reps
10 Reps
@7
@10
4
Lying Side Lateral Raise
1 Set
10-25 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
12-15 Reps
@10
7
Cuban Press
1 Set
1 Set
15 Reps
12 Reps
@7
@10
8
Seated Z Press
1 Set
15 Reps
@10
9
Shoulder Press (Machine)
1 Set
12 Reps
@10
10
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10-12 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
20 Reps
@10
12
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@10
13
Single Arm High Carry
1 Set
1 mins
@10
14
Single Arm Farmer Carry
1 Set
1 mins
@10
15
Weighted Side Extensions
1 Set
50 Reps
@10
Day 2
1
Rear Delt Row
1 Set
1 Set
15-20 Reps
10-20 Reps
@7
@10
2
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@8
@10
3
Underhand Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
4
Barbell Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Seated Row (Machine)
1 Set
10 Reps
@10
6
Seated Row (Cable)
1 Set
8-12 Reps
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6
@8
@10
8
Deadlift (Barbell)
1 Set
3-8 Reps
@10
Day 3
1
Face Pull
1 Set
20 Reps
@6.5
2
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@5
@7
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
8 Reps
@7
@10
5
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
6
Dip (Weighted)
2 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
15 Reps
@10
8
Bicep Curl (EZ Bar)
1 Set
6-10 Reps
@10
9
Hammer Curl (Dumbbell)
1 Set
12 Reps
@10
10
Seated Calf Raise
1 Set
50 Reps
@10
11
Calf Raise (Leg Press)
1 Set
30 Reps
@10
Day 4
1
Zercher Squat (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@5
@7
2
Squat (Barbell)
1 Set
3 Sets
1 Set
1 Set
8-12 Reps
15-25 Reps
8-12 Reps
5-10 Reps
@5-8
@7-9
@8-10
@9-10
3
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Seated Hamstring Curl
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Jefferson Squat
2 Sets
20-50 Reps
@10
6
Incline Leg Raises
1 Set
30 Reps
@10