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Jacked & Tan 6 Day Variation

by Massive Pancake

Program Description

A variation on Jacked & Tan 2.0 with a separate Back & Bicep Day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 07, 2025 06:56
  • Last Edited
    Jun 07, 2025 09:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
1
10 reps
RPE 8-9
2
Bench Press (Barbell)
2
6 reps
65%
3
Bench Press (Barbell)
1
6+ reps
65%
4
Bench Press (Close Grip)
4
10 reps
50%
5
Incline Bench Press (Dumbbell)
1
15 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
15 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
20 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
20 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
20 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
1
5+ reps
70%
4
Bench Press (Close Grip)
4
8 reps
55%
5
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
18 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8-9
2
Bench Press (Barbell)
2
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
75%
4
Bench Press (Close Grip)
4
8 reps
60%
5
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
16 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-9
2
Bench Press (Barbell)
2
3 reps
77.5%
3
Bench Press (Barbell)
1
3+ reps
77.5%
4
Bench Press (Close Grip)
5
6 reps
62.5%
5
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
14 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
1
2+ reps
80%
4
Bench Press (Close Grip)
7
2 reps
65%
5
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
6 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
12 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
12 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Behind The Back Cuffed Lateral Raise
1
10 reps
RPE 8-9
3
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
4
Chest Fly (Cable)
1
10 reps
RPE 8-9
5
Chest Fly (Cable)
3
1+ reps
RPE 8-9
6
Tricep Pushdown (Cable)
1
10 reps
RPE 8-9
7
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8-9
2
Bench Press (Barbell)
4
3 reps
RPE 8-9
3
Bench Press (Barbell)
1
3+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
6 reps
70%
5
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-9
2
Bench Press (Barbell)
4
2 reps
RPE 8-9
3
Bench Press (Barbell)
1
2+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
5 reps
75%
5
Incline Bench Press (Dumbbell)
1
10 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
18 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
4
1 reps
RPE 8-9
3
Bench Press (Barbell)
1
1+ reps
RPE 8-9
4
Bench Press (Close Grip)
5
4 reps
80%
5
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
16 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8-9
2
Bench Press (Barbell)
2
2 reps
RPE 8-9
3
Bench Press (Barbell)
1
2+ reps
RPE 8-9
4
Bench Press (Close Grip)
6
3 reps
82.5%
5
Incline Bench Press (Dumbbell)
1
6 reps
RPE 8-9
6
Incline Bench Press (Dumbbell)
3
1+ reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
1
6 reps
RPE 8-9
8
Seated Shoulder Press (Dumbbell)
3
1+ reps
RPE 8-9
9
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
10
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
3
1+ reps
RPE 8-9
13
Tricep Pushdown (Cable)
1
14 reps
RPE 8-9
14
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8-9
2
Bench Press (Barbell)
2
1 reps
RPE 8-9
3
Bench Press (Barbell)
1
1+ reps
RPE 8-9
4
Bench Press (Close Grip)
7
2 reps
85%
5
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
6
Behind The Back Cuffed Lateral Raise
3
1+ reps
RPE 8-9
7
Chest Fly (Cable)
1
12 reps
RPE 8-9
8
Chest Fly (Cable)
3
1+ reps
RPE 8-9
9
Tricep Pushdown (Cable)
1
12 reps
RPE 8-9
10
Tricep Pushdown (Cable)
3
1+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
15 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
20 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
20 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
20 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
20 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
12 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
18 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
18 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
10 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
16 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
16 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
8 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
14 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
14 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
T-Bar Row
1
6 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
12 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
12 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1+ reps
RPE 8-9
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
4
Lying Facepulls
1
10 reps
RPE 8-9
5
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
12 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
12 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Lying Facepulls
1
12 reps
RPE 8-9
7
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
10 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
18 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
18 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
8 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
16 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
16 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
T-Bar Row
1
6 reps
RPE 8-9
3
T-Bar Row
3
1+ reps
RPE 8-9
4
Seated Row (Cable)
1
14 reps
RPE 8-9
5
Seated Row (Cable)
3
1+ reps
RPE 8-9
6
Hammer Curl (Dumbbell)
1
14 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1+ reps
RPE 8-9
2
Seated Row (Cable)
1
12 reps
RPE 8-9
3
Seated Row (Cable)
3
1+ reps
RPE 8-9
4
Hammer Curl (Dumbbell)
1
12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
1+ reps
RPE 8-9
6
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
7
Rear Delt Fly (Cable)
1
1+ reps
RPE 8-9
8
Lying Facepulls
1
12 reps
RPE 8-9
9
Lying Facepulls
3
1+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 8-9
2
Squat (Barbell)
2
6 reps
70%
3
Squat (Barbell)
1
6+ reps
70%
4
Deficit Deadlift (Barbell)
4
10 reps
50%
5
Single Leg Press
1
15 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
20 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
20 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
20 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8-9
2
Squat (Barbell)
2
5 reps
75%
3
Squat (Barbell)
1
5+ reps
75%
4
Deficit Deadlift (Barbell)
4
8 reps
60%
5
Single Leg Press
1
12 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
18 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
18 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
18 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8-9
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
4+ reps
80%
4
Deficit Deadlift (Barbell)
4
6 reps
70%
5
Single Leg Press
1
10 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
16 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
16 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
16 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-9
2
Squat (Barbell)
2
3 reps
82.5%
3
Squat (Barbell)
1
3+ reps
82.5%
4
Deficit Deadlift (Barbell)
5
6 reps
75%
5
Single Leg Press
1
8 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
14 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
14 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
14 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-9
2
Squat (Barbell)
3
2 reps
85%
3
Squat (Barbell)
1
2+ reps
85%
4
Deficit Deadlift (Barbell)
7
2 reps
80%
5
Single Leg Press
1
6 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
12 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
12 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
12 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-9
2
Lying Leg Curl
1
10 reps
RPE 8-9
3
Lying Leg Curl
3
1+ reps
RPE 8-9
4
Leg Extension
1
10 reps
RPE 8-9
5
Leg Extension
3
1+ reps
RPE 8-9
6
Seated Calf Raise
1
10 reps
RPE 8-9
7
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-9
2
Deficit Deadlift (Barbell)
5
6 reps
70%
3
Single Leg Press
1
12 reps
RPE 8-9
4
Single Leg Press
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-9
2
Squat (Barbell)
4
2 reps
RPE 8-9
3
Squat (Barbell)
1
2+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
5
5 reps
75%
5
Single Leg Press
1
10 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
18 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
18 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
18 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-9
2
Squat (Barbell)
4
1 reps
RPE 8-9
3
Squat (Barbell)
1
1+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
5
4 reps
80%
5
Single Leg Press
1
8 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
16 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
16 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
16 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8-9
2
Squat (Barbell)
2
2 reps
RPE 8-9
3
Squat (Barbell)
1
2+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
6
3 reps
82.5%
5
Single Leg Press
1
6 reps
RPE 8-9
6
Single Leg Press
3
1+ reps
RPE 8-9
7
Lying Leg Curl
1
14 reps
RPE 8-9
8
Lying Leg Curl
3
1+ reps
RPE 8-9
9
Leg Extension
1
14 reps
RPE 8-9
10
Leg Extension
3
1+ reps
RPE 8-9
11
Seated Calf Raise
1
14 reps
RPE 8-9
12
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8-9
2
Squat (Barbell)
2
1 reps
RPE 8-9
3
Squat (Barbell)
1
1+ reps
RPE 8-9
4
Deficit Deadlift (Barbell)
7
2 reps
85%
5
Lying Leg Curl
1
12 reps
RPE 8-9
6
Lying Leg Curl
3
1+ reps
RPE 8-9
7
Leg Extension
1
12 reps
RPE 8-9
8
Leg Extension
3
1+ reps
RPE 8-9
9
Seated Calf Raise
1
12 reps
RPE 8-9
10
Seated Calf Raise
3
1+ reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
RPE 8-9
2
Overhead Press (Barbell)
2
6 reps
60%
3
Overhead Press (Barbell)
1
6+ reps
60%
4
Close Grip Spoto Bench Press
1
10 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
10 reps
45%
7
AD Press (Dumbbell)
1
15 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
20 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
20 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
20 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 8-9
2
Overhead Press (Barbell)
2
5 reps
65%
3
Overhead Press (Barbell)
1
5+ reps
65%
4
Close Grip Spoto Bench Press
1
8 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
8 reps
50%
7
AD Press (Dumbbell)
1
12 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
18 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
18 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
18 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8-9
2
Overhead Press (Barbell)
2
4 reps
70%
3
Overhead Press (Barbell)
1
4+ reps
70%
4
Close Grip Spoto Bench Press
1
6 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
4
6 reps
55%
7
AD Press (Dumbbell)
1
10 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
16 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
16 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
16 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 8-9
2
Overhead Press (Barbell)
2
3 reps
77.5%
3
Overhead Press (Barbell)
1
3+ reps
77.5%
4
Close Grip Spoto Bench Press
1
4 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
4 reps
57.5%
7
AD Press (Dumbbell)
1
8 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
14 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
14 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
14 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 8-9
2
Overhead Press (Barbell)
3
2 reps
80%
3
Overhead Press (Barbell)
1
2+ reps
80%
4
Close Grip Spoto Bench Press
1
2 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
7
2 reps
60%
7
AD Press (Dumbbell)
1
6 reps
RPE 8-9
8
AD Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
12 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Behind The Back Cuffed Lateral Raise
1
12 reps
RPE 8-9
12
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
13
Chest Fly (Cable)
1
12 reps
RPE 8-9
14
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8-9
2
Close Grip Spoto Bench Press
1
1 reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
10 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
5
Behind The Back Cuffed Lateral Raise
1
10 reps
RPE 8-9
6
Behind The Back Cuffed Lateral Raise
1
1+ reps
RPE 8-9
7
Chest Fly (Cable)
1
10 reps
RPE 8-9
8
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8-9
2
Overhead Press (Barbell)
4
3 reps
RPE 8-9
3
Overhead Press (Barbell)
1
3+ reps
80%
4
Close Grip Spoto Bench Press
1
7 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 8-9
2
Overhead Press (Barbell)
4
2 reps
RPE 8-9
3
Overhead Press (Barbell)
1
2+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
4 reps
RPE 8-9
5
Close Grip Spoto Bench Press
4
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
5 reps
70%
7
Bench Press (Dumbbell)
1
18 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
18 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
18 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 8-9
2
Overhead Press (Barbell)
4
1 reps
RPE 8-9
3
Overhead Press (Barbell)
1
1+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
2 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
5
4 reps
75%
7
Bench Press (Dumbbell)
1
16 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
16 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
16 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 8-9
2
Overhead Press (Barbell)
2
2 reps
RPE 8-9
3
Overhead Press (Barbell)
1
2+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
5 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
6
3 reps
77.5%
7
Bench Press (Dumbbell)
1
14 reps
RPE 8-9
8
Bench Press (Dumbbell)
1
1+ reps
RPE 8-9
9
Overhead Tricep Extension (Cable)
1
14 reps
RPE 8-9
10
Overhead Tricep Extension (Cable)
1
1+ reps
RPE 8-9
11
Chest Fly (Cable)
1
14 reps
RPE 8-9
12
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 8-9
2
Overhead Press (Barbell)
2
1 reps
RPE 8-9
3
Overhead Press (Barbell)
1
1+ reps
RPE 8-9
4
Close Grip Spoto Bench Press
1
3 reps
RPE 8-9
5
Close Grip Spoto Bench Press
1
1+ reps
RPE 8-9
6
Legs Up Bench Press (Barbell)
7
2 reps
77.5%
7
Chest Fly (Cable)
1
12 reps
RPE 8-9
8
Chest Fly (Cable)
1
1+ reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
20 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
20 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
20 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
20 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
20 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
18 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
18 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
18 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
16 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
16 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
16 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
14 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
14 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
14 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Lat Prayer
1
12 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
12 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
12 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
12 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
1+ reps
RPE 8-9
2
Preacher Hammer Curl
1
10 reps
RPE 8-9
3
Preacher Hammer Curl
3
1+ reps
RPE 8-9
4
Bicep Curl (Machine)
1
10 reps
RPE 8-9
5
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
6
Rear Delt Fly (Cable)
1
10 reps
RPE 8-9
7
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
12 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Rear Delt Fly (Cable)
1
12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
18 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
18 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
18 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
18 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
18 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
16 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
16 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
16 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
16 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
16 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Lat Prayer
1
14 reps
RPE 8-9
3
Lat Prayer
3
1+ reps
RPE 8-9
4
Preacher Hammer Curl
1
14 reps
RPE 8-9
5
Preacher Hammer Curl
3
1+ reps
RPE 8-9
6
Bicep Curl (Machine)
1
14 reps
RPE 8-9
7
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
8
Rear Delt Fly (Cable)
1
14 reps
RPE 8-9
9
Rear Delt Fly (Cable)
3
1+ reps
RPE 8-9
10
Lying Facepulls
1
14 reps
RPE 8-9
11
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
1+ reps
RPE 8-9
2
Preacher Hammer Curl
1
12 reps
RPE 8-9
3
Preacher Hammer Curl
3
1+ reps
RPE 8-9
4
Bicep Curl (Machine)
1
12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
1+ reps
RPE 8-9
6
Lying Facepulls
1
12 reps
RPE 8-9
7
Lying Facepulls
3
1+ reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 8-9
2
Deadlift (Barbell)
2
6 reps
70%
3
Deadlift (Barbell)
1
6+ reps
70%
4
Front Squat (Barbell)
4
10 reps
50%
5
Reverse Lunge (Barbell)
1
15 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
20 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
20 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
20 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8-9
2
Deadlift (Barbell)
2
5 reps
75%
3
Deadlift (Barbell)
1
5+ reps
75%
4
Front Squat (Barbell)
4
8 reps
60%
5
Reverse Lunge (Barbell)
1
12 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
18 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
18 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
18 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8-9
2
Deadlift (Barbell)
2
4 reps
80%
3
Deadlift (Barbell)
1
4+ reps
80%
4
Front Squat (Barbell)
4
6 reps
70%
5
Reverse Lunge (Barbell)
1
10 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
16 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
16 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
16 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8-9
2
Deadlift (Barbell)
2
3 reps
82.5%
3
Deadlift (Barbell)
1
3+ reps
82.5%
4
Front Squat (Barbell)
5
4 reps
75%
5
Reverse Lunge (Barbell)
1
8 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
14 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
14 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
14 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
3
2 reps
85%
3
Deadlift (Barbell)
1
2+ reps
85%
4
Front Squat (Barbell)
7
2 reps
80%
5
Reverse Lunge (Barbell)
1
6 reps
RPE 8-9
6
Reverse Lunge (Barbell)
3
1+ reps
RPE 8-9
7
Leg Extension
1
12 reps
RPE 8-9
8
Leg Extension
1
1+ reps
RPE 8-9
9
Lying Leg Curl
1
12 reps
RPE 8-9
10
Lying Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
12 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
Leg Extension
1
10 reps
RPE 8-9
3
Leg Extension
1
1+ reps
RPE 8-9
4
Lying Leg Curl
1
10 reps
RPE 8-9
5
Lying Leg Curl
1
1+ reps
RPE 8-9
6
Standing Calf Raise
1
12 reps
RPE 8-9
7
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 8-9
2
Deadlift (Barbell)
4
3 reps
RPE 8-9
3
Deadlift (Barbell)
1
3+ reps
RPE 8-9
4
Front Squat (Barbell)
5
6 reps
70%
5
Romanian Deadlift (Barbell)
1
12 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8-9
2
Deadlift (Barbell)
4
2 reps
RPE 8-9
3
Deadlift (Barbell)
1
2+ reps
RPE 8-9
4
Front Squat (Barbell)
5
5 reps
75%
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
18 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
18 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
18 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
4
1 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 8-9
4
Front Squat (Barbell)
5
4 reps
80%
5
Romanian Deadlift (Barbell)
1
8 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
16 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
16 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
16 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Deadlift (Barbell)
2
2 reps
RPE 8-9
3
Deadlift (Barbell)
1
2+ reps
RPE 8-9
4
Front Squat (Barbell)
6
3 reps
82.5%
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 8-9
6
Romanian Deadlift (Barbell)
3
1+ reps
RPE 8-9
7
Single Leg Extension
1
14 reps
RPE 8-9
8
Single Leg Extension
1
1+ reps
RPE 8-9
9
Single-Leg Leg Curl
1
14 reps
RPE 8-9
10
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
11
Standing Calf Raise
1
14 reps
RPE 8-9
12
Standing Calf Raise
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8-9
2
Deadlift (Barbell)
2
1 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 8-9
4
Front Squat (Barbell)
7
2 reps
85%
5
Single Leg Extension
1
12 reps
RPE 8-9
6
Single Leg Extension
1
1+ reps
RPE 8-9
7
Single-Leg Leg Curl
1
12 reps
RPE 8-9
8
Single-Leg Leg Curl
1
1+ reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
10 Reps
@8-9
2
Bench Press (Barbell)
2 Sets
6 Reps
65%
3
Bench Press (Barbell)
1 Set
6+ Reps
65%
4
Bench Press (Close Grip)
4 Sets
10 Reps
50%
5
Incline Bench Press (Dumbbell)
1 Set
15 Reps
@8-9
6
Incline Bench Press (Dumbbell)
3 Sets
1+ Reps
@8-9
7
Seated Shoulder Press (Dumbbell)
1 Set
15 Reps
@8-9
8
Seated Shoulder Press (Dumbbell)
3 Sets
1+ Reps
@8-9
9
Behind The Back Cuffed Lateral Raise
1 Set
20 Reps
@8-9
10
Behind The Back Cuffed Lateral Raise
3 Sets
1+ Reps
@8-9
11
Chest Fly (Cable)
1 Set
20 Reps
@8-9
12
Chest Fly (Cable)
3 Sets
1+ Reps
@8-9
13
Tricep Pushdown (Cable)
1 Set
20 Reps
@8-9
14
Tricep Pushdown (Cable)
3 Sets
1+ Reps
@8-9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
1+ Reps
@8-9
2
T-Bar Row
1 Set
15 Reps
@8-9
3
T-Bar Row
3 Sets
1+ Reps
@8-9
4
Seated Row (Cable)
1 Set
20 Reps
@8-9
5
Seated Row (Cable)
3 Sets
1+ Reps
@8-9
6
Hammer Curl (Dumbbell)
1 Set
20 Reps
@8-9
7
Hammer Curl (Dumbbell)
3 Sets
1+ Reps
@8-9
8
Rear Delt Fly (Cable)
1 Set
20 Reps
@8-9
9
Rear Delt Fly (Cable)
1 Set
1+ Reps
@8-9
10
Lying Facepulls
1 Set
20 Reps
@8-9
11
Lying Facepulls
3 Sets
1+ Reps
@8-9
Day 3
1
Squat (Barbell)
1 Set
10 Reps
@8-9
2
Squat (Barbell)
2 Sets
6 Reps
70%
3
Squat (Barbell)
1 Set
6+ Reps
70%
4
Deficit Deadlift (Barbell)
4 Sets
10 Reps
50%
5
Single Leg Press
1 Set
15 Reps
@8-9
6
Single Leg Press
3 Sets
1+ Reps
@8-9
7
Lying Leg Curl
1 Set
20 Reps
@8-9
8
Lying Leg Curl
3 Sets
1+ Reps
@8-9
9
Leg Extension
1 Set
20 Reps
@8-9
10
Leg Extension
3 Sets
1+ Reps
@8-9
11
Seated Calf Raise
1 Set
20 Reps
@8-9
12
Seated Calf Raise
3 Sets
1+ Reps
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
10 Reps
@8-9
2
Overhead Press (Barbell)
2 Sets
6 Reps
60%
3
Overhead Press (Barbell)
1 Set
6+ Reps
60%
4
Close Grip Spoto Bench Press
1 Set
10 Reps
@8-9
5
Close Grip Spoto Bench Press
4 Sets
1+ Reps
@8-9
6
Legs Up Bench Press (Barbell)
4 Sets
10 Reps
45%
7
AD Press (Dumbbell)
1 Set
15 Reps
@8-9
8
AD Press (Dumbbell)
1 Set
1+ Reps
@8-9
9
Overhead Tricep Extension (Cable)
1 Set
20 Reps
@8-9
10
Overhead Tricep Extension (Cable)
1 Set
1+ Reps
@8-9
11
Behind The Back Cuffed Lateral Raise
1 Set
20 Reps
@8-9
12
Behind The Back Cuffed Lateral Raise
1 Set
1+ Reps
@8-9
13
Chest Fly (Cable)
1 Set
20 Reps
@8-9
14
Chest Fly (Cable)
1 Set
1+ Reps
@8-9
Day 5
1
Pull-Up (Band)
4 Sets
1+ Reps
@8-9
2
Lat Prayer
1 Set
20 Reps
@8-9
3
Lat Prayer
3 Sets
1+ Reps
@8-9
4
Preacher Hammer Curl
1 Set
20 Reps
@8-9
5
Preacher Hammer Curl
3 Sets
1+ Reps
@8-9
6
Bicep Curl (Machine)
1 Set
20 Reps
@8-9
7
Bicep Curl (Machine)
3 Sets
1+ Reps
@8-9
8
Rear Delt Fly (Cable)
1 Set
20 Reps
@8-9
9
Rear Delt Fly (Cable)
3 Sets
1+ Reps
@8-9
10
Lying Facepulls
1 Set
20 Reps
@8-9
11
Lying Facepulls
3 Sets
1+ Reps
@8-9
Day 6
1
Deadlift (Barbell)
1 Set
10 Reps
@8-9
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Deadlift (Barbell)
1 Set
6+ Reps
70%
4
Front Squat (Barbell)
4 Sets
10 Reps
50%
5
Reverse Lunge (Barbell)
1 Set
15 Reps
@8-9
6
Reverse Lunge (Barbell)
3 Sets
1+ Reps
@8-9
7
Leg Extension
1 Set
20 Reps
@8-9
8
Leg Extension
1 Set
1+ Reps
@8-9
9
Lying Leg Curl
1 Set
20 Reps
@8-9
10
Lying Leg Curl
1 Set
1+ Reps
@8-9
11
Standing Calf Raise
1 Set
20 Reps
@8-9
12
Standing Calf Raise
1 Set
1+ Reps
@8-9