Program Description
Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 405 SLDL, 90 Weighted Pull-Up, as well as prioritizing lagging muscle groups. A secondary goal is to build up the lower-body musculature needed for efficient and quick running.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedOct 08, 2025 09:09
- Last EditedDec 15, 2025 02:33
Muscle Engagement
Front
Back
MuscleSet
Chest
27.6%
Triceps
27.6%
Front Delts
27.6%
Glutes
6.9%
Hamstrings
3.4%
Lower Back
3.4%
Abs
3.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Calf Raise (Machine)
1
4-6 reps
RPE 9
13
Seated Leg Curl (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Pull-Up (Wide Grip, Weighted)
2
3-5 reps
RPE 8
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
4
Unilateral Recline Curl (Dumbbell)
2
4-6 reps
RPE 9
5
Unilateral Keenan Pullover (Cable)
1
4-6 reps
RPE 9
6
Seated Upper Pec Fly (Cable)
1
4-6 reps
RPE 9
7
Stiff-Legged Deadlift (Barbell)
1
3-5 reps
RPE 8
8
Seated Lateral Raise (Machine)
1
4-6 reps
RPE 9
9
Chest Supported Kelso Shrug (Machine)
1
4-6 reps
RPE 9
10
Abs Crunch (Cable)
1
4-6 reps
RPE 9
11
Hip Thrust (Machine)
1
4-6 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-6 reps
RPE 9
13
Unilateral Hip Adductor (Machine)
1
4-6 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-6 Reps
@9
4
Unilateral Recline Curl (Dumbbell)2 Sets
4-6 Reps
@9
5
Unilateral Keenan Pullover (Cable)1 Set
4-6 Reps
@9
6
Seated Upper Pec Fly (Cable)1 Set
4-6 Reps
@9
7
Stiff-Legged Deadlift (Barbell)1 Set
3-5 Reps
@8
8
Seated Lateral Raise (Machine)1 Set
4-6 Reps
@9
9
Chest Supported Kelso Shrug (Machine)1 Set
4-6 Reps
@9
10
Abs Crunch (Cable)1 Set
4-6 Reps
@9
11
Platz Leg Press (Machine)1 Set
3-5 Reps
@8
12
Unilateral Calf Raise (Machine)1 Set
4-6 Reps
@9
13
Seated Leg Curl (Machine)1 Set
4-6 Reps
@9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-6 Reps
@9
4
Unilateral Recline Curl (Dumbbell)2 Sets
4-6 Reps
@9
5
Unilateral Keenan Pullover (Cable)1 Set
4-6 Reps
@9
6
Seated Upper Pec Fly (Cable)1 Set
4-6 Reps
@9
7
Stiff-Legged Deadlift (Barbell)1 Set
3-5 Reps
@8
8
Seated Lateral Raise (Machine)1 Set
4-6 Reps
@9
9
Chest Supported Kelso Shrug (Machine)1 Set
4-6 Reps
@9
10
Abs Crunch (Cable)1 Set
4-6 Reps
@9
11
Hip Thrust (Machine)1 Set
4-6 Reps
@9
12
Unilateral Leg Extension (Machine)1 Set
4-6 Reps
@9
13
Unilateral Hip Adductor (Machine)1 Set
4-6 Reps
@9
Day 3
1
Bench Press (Barbell)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
2
Pull-Up (Wide Grip, Weighted)1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@8
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-6 Reps
@9
4
Unilateral Recline Curl (Dumbbell)2 Sets
4-6 Reps
@9
5
Unilateral Keenan Pullover (Cable)1 Set
4-6 Reps
@9
6
Seated Upper Pec Fly (Cable)1 Set
4-6 Reps
@9
7
Stiff-Legged Deadlift (Barbell)1 Set
3-5 Reps
@8
8
Seated Lateral Raise (Machine)1 Set
4-6 Reps
@9
9
Chest Supported Kelso Shrug (Machine)1 Set
4-6 Reps
@9
10
Abs Crunch (Cable)1 Set
4-6 Reps
@9
11
Platz Leg Press (Machine)1 Set
3-5 Reps
@8
12
Unilateral Calf Raise (Machine)1 Set
4-6 Reps
@9
13
Seated Leg Curl (Machine)1 Set
4-6 Reps
@9