Program Description
This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout60 minutes
- CreatedOct 04, 2025 09:15
- Last EditedOct 05, 2025 12:09
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13%
Biceps
12.2%
Front Delts
11.7%
Upper Back
9.1%
Abs
9.1%
Lats
8.3%
Triceps
7%
Calves
6.5%
Quadriceps
4.3%
Chest
4.3%
Lower Back
4.3%
Rear Delts
3%
Glutes
2.6%
Hamstrings
2.6%
Forearms
1.7%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5A
Pull-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Shoulder Press (Plate Loaded)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 13 Weeks
Day 1
1A
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
1B
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Reverse Nordic Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3
Calf Raise (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
Lying Side Lateral Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5A
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5B
Hanging Leg Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1A
Chest Press (Machine)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
1B
Incline Curl (Dumbbell)3 Sets
8 Reps
@10
2A
Pulley1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2B
Lateral Raise (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Single Leg Calf Raise (Weighted)3 Sets
12 Reps
@10
4A
Hyperextension1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Decline Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5A
Upright Row (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1A
Chest Supported Row (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
1B
Single Leg Calf Raise (Weighted)1 Set
2 Sets
12 Reps
12 Reps
@9
@10
2A
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2B
Seated Dumbbell Curl1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3A
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Reverse Nordic Curl1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4A
Chest Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5A
Hyperextension1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
5B
Decline Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10