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BoostcampPNG

The shittus fartus program

by Christian H.
1 athletes joined

Program Description

Barf

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 10, 2026 08:23
  • Last Edited
    Mar 10, 2026 11:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
19%
Front Delts
12.4%
Chest
9.5%
Middle Delts
7.1%
Upper Back
6.7%
Glutes
6.2%
Forearms
5.7%
Quadriceps
5.7%
Hamstrings
5.7%
Abductors
5.2%
Biceps
5.2%
Rear Delts
4.3%
Lats
2.9%
Lower Back
2.9%
Abs
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 6
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Hip Abductor (Machine)
4
8 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
8 reps
RPE 8
3
Back Extension
3
3 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8 reps
RPE 8
6
Farmer's Walk (Weighted)
2
8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
7 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@6
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
Day 2
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Hip Abductor (Machine)
4 Sets
8 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Seated Row (Machine)
3 Sets
8 Reps
@8
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@8
3
Back Extension
3 Sets
3 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
1 Set
8 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
8 Reps
@9
Day 4
1
Bench Press (Smith Machine)
3 Sets
7 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@6
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
Day 5
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Hip Abductor (Machine)
4 Sets
8 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
Day 6
No exercises added to this day
Day 7
1
Seated Row (Machine)
3 Sets
8 Reps
@8
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@8
3
Back Extension
3 Sets
3 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
1 Set
8 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
8 Reps
@9