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BoostcampPNG

Vengeance

by James H.
1 athletes joined

Program Description

Efficient and ruthless. Just like justice. We’re gonna be beating each specific muscle group to a pulp in an hour or less. Lower reps, higher weight. Go as heavy as you can.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 04:13
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unleash your strength with the **Vengeance** program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, this program targets all major muscle groups with a blend of compound and isolation exercises, ensuring balanced development and explosive power. Each session is meticulously crafted to push your limits, featuring a mix of bodyweight, machine, and barbell movements. Get ready to transform your physique and dominate your workouts!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Seated Row (Machine)
3
5 reps
RPE 10
3
High Row
3
5 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5 reps
RPE 10
5
Standing Pullover (Cable)
3
8 reps
RPE 9.5
6A
Hanging Leg Raise
3
8 reps
RPE 10
6B
Hanging Knee Raise
3
8 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Overhead Press (Barbell)
3
6 reps
RPE 10
3
Incline Chest Press (Machine)
3
1
5 reps
10 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
3
1
6 reps
10 reps
RPE 10
RPE 10
5A
Chest Fly (Machine)
2
10 reps
RPE 10
5B
Reverse Pec Deck
2
10 reps
RPE 10
6
Chest Press (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Hip Thrust (Machine)
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Lying Leg Curl
3
6 reps
RPE 10
6A
Hip Adductor (Machine)
3
10 reps
RPE 10
6B
Hip Abductor (Machine)
3
10 reps
RPE 10
7
Standing Calf Raise
2
6 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
6 reps
RPE 10
8B
Knee Raise (Captain's Chair)
3
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6 reps
RPE 10
1B
Bicep Curl (Barbell)
3
6 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
5 reps
RPE 10
3
Tricep Pushdown (Cable)
3
6 reps
RPE 10
4
Bicep Curl (Machine)
3
6 reps
RPE 10
5
Seated Dip (Machine)
3
6 reps
RPE 10
6A
Wrist Curls
3
10 reps
RPE 10
6B
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
3
Reverse Pec Deck
3
10 reps
RPE 10
4
Shrug (Trap Bar)
3
8 reps
RPE 10
5
Back Extension (Weighted)
3
15 reps
RPE 8.5
6
Standing Calf Raise
2
6 reps
RPE 10
7
Dead Hang
1
30 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
2
Seated Row (Machine)
3 Sets
5 Reps
@10
3
High Row
3 Sets
5 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
5 Reps
@10
5
Standing Pullover (Cable)
3 Sets
8 Reps
@9.5
6A
Hanging Leg Raise
3 Sets
8 Reps
@10
6B
Hanging Knee Raise
3 Sets
8 Reps
@10
7
Standing Calf Raise
2 Sets
6 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@10
2
Overhead Press (Barbell)
3 Sets
6 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
5 Reps
10 Reps
@10
@10
4
One Arm Lateral Raise (Cable)
3 Sets
1 Set
6 Reps
10 Reps
@10
@10
5A
Chest Fly (Machine)
2 Sets
10 Reps
@10
5B
Reverse Pec Deck
2 Sets
10 Reps
@10
6
Chest Press (Machine)
3 Sets
10 Reps
@10
7
Abs Crunch (Machine)
3 Sets
12 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Hip Thrust (Machine)
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Lying Leg Curl
3 Sets
6 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
10 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
10 Reps
@10
7
Standing Calf Raise
2 Sets
6 Reps
@10
8A
Leg Raise (Captain's Chair)
3 Sets
6 Reps
@10
8B
Knee Raise (Captain's Chair)
3 Sets
1 Reps
@10
Day 4
1A
Skull Crusher (Barbell)
3 Sets
6 Reps
@10
1B
Bicep Curl (Barbell)
3 Sets
6 Reps
@10
2
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
4
Bicep Curl (Machine)
3 Sets
6 Reps
@10
5
Seated Dip (Machine)
3 Sets
6 Reps
@10
6A
Wrist Curls
3 Sets
10 Reps
@10
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 5
1
Larsen Press (Barbell)
3 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@10
3
Reverse Pec Deck
3 Sets
10 Reps
@10
4
Shrug (Trap Bar)
3 Sets
8 Reps
@10
5
Back Extension (Weighted)
3 Sets
15 Reps
@8.5
6
Standing Calf Raise
2 Sets
6 Reps
@10
7
Dead Hang
1 Set
30 Reps
@10