Program Description
From Abdo to Abdonidis
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 19, 2024 07:28
- Last EditedJun 18, 2025 12:14
Summary
**Abdonidas I** is a comprehensive 12-week program designed to sculpt your upper and lower body with a focus on strength and endurance. Comprising four workouts per week, this plan incorporates a variety of exercises, including dumbbell shoulder presses, leg curls, and goblet squats, ensuring a balanced approach to muscle development. Each session is structured to challenge your limits while promoting proper form and technique, making it suitable for all fitness levels. Get ready to transform your physique and elevate your training with targeted workouts that deliver results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Goblet Squat
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-10 reps
-
RPE 10
RPE 10
4
Single Leg Calf Raise (Weighted)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
4
Face Away Cable Curl
1
1
8-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
10-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
10-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Single Leg Hip Thrust
1
1
8-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
8-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
-
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Cable Chest Press1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
4
Face Away Cable Curl1 Set
1 Set
8-12 Reps
-
@10
@10
5
Tricep X Pressdowns1 Set
1 Set
8-12 Reps
-
@10
@10
Day 1
1
Leg Curl1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Goblet Squat1 Set
1 Set
1 Set
6-10 Reps
-
-
@9
@9
@10
3
Single Leg Hip Thrust1 Set
1 Set
8-10 Reps
-
@10
@10
4
Single Leg Calf Raise (Weighted)1 Set
1 Set
10-15 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
-
-
@9
@9
@10
3
Single Leg Hip Thrust1 Set
1 Set
8-12 Reps
-
@10
@10
4
Straight Leg Calf Raise1 Set
1 Set
10-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)1 Set
1 Set
8-12 Reps
-
@10
@10
4
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
-
@10
@10
5
Lateral Raise (Cable)1 Set
1 Set
8-12 Reps
-
@10
@10