Everything

by Zxi
4 athletes joined

Program Description

Can be used for everything

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 27, 2025 08:50
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unlock your full potential with the "Everything" program, a comprehensive 16-week journey designed for those ready to elevate their strength and conditioning. Committing to four days a week, you'll engage in a balanced mix of arm and leg workouts, featuring essential lifts like the Military Press and Squats, ensuring every muscle group gets the attention it deserves. This program is perfect for anyone looking to build muscle, increase endurance, and achieve a well-rounded physique. Dive in and experience the transformation as you push your limits and redefine your fitness goals!
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Bicep Curl (EZ Bar)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@9.5
@10
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@9.5
@10
4
Preacher Curls
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9.5
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
3 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
5-7 Reps
@10
8
Wrist Curls (barbell)
3 Sets
5-7 Reps
@10
9
Leg Curl
3 Sets
6-10 Reps
@9
10
Squat (Smith Machine)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@9
@10
11
Romanian Deadlift (Barbell)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@9.5
@10
12
Leg Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
13
Hip Abductor (Machine)
2 Sets
5-7 Reps
@9
14
Hip Adductor (Machine)
2 Sets
5-7 Reps
@9
15
Standing Calf Raise
4 Sets
5-7 Reps
@10
Day 4
1
Landmine Press
3 Sets
4-6 Reps
@9
2
Hammer Curl
3 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
4
Concentration Curl
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
5-7 Reps
@9
6
Seated Dip (Machine)
3 Sets
6-8 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
3 Sets
5-7 Reps
@9
8
Wrist Curls
3 Sets
5-7 Reps
@9
9
Bulgarian Split Squat (Dumbbell)
3 Sets
5-7 Reps
@9
10
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9
11
Leg Curl
3 Sets
6-8 Reps
@9
12
Seated Calf Raise
4 Sets
5-7 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9
3
Chest Fly (Machine)
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@9
@9.5
@10
5
Single Arm Rear Delt Fly (Cable)
3 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
5-7 mins
@9
7
Plank
3 Sets
1-2 mins
@10
8
Side Plank
3 Sets
30-2 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9
4
Deadlift (Barbell)
3 Sets
3-6 Reps
@9.5
5
Rear Delt Fly (Cable)
3 Sets
6-8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
5-7 Reps
@9
7
Abs Crunch (Machine)
3 Sets
5-8 Reps
@9
8
Russian Twist
3 Sets
5-8 Reps
@9