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BoostcampPNG

The Master Killer

by Ortt O.

Program Description

This 3-day full-body hypertrophy program, tailored for Planet Fitness equipment, is designed to maximize muscle growth and strength gains across the body with a focused emphasis on developing a thick, wide back, three-dimensional shoulders, a prominent upper chest, massive gorilla-like arms, and powerful tree-trunk legs through high-volume, progressive overload training on non-consecutive days.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2026 07:16
  • Last Edited
    Feb 15, 2026 08:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
10.4%
Hamstrings
9.8%
Quadriceps
9.4%
Upper Back
8.6%
Glutes
8.2%
Chest
6.1%
Lats
6.1%
Biceps
5.9%
Middle Delts
5.5%
Rear Delts
5.3%
Calves
4.9%
Abs
2%
Forearms
1.8%
Adductors
1.4%
Abductors
1.4%
Lower Back
0.6%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 8
2
Smith Machine Calf Raise
4
12-15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
5
Lat Pulldown
4
8-12 reps
RPE 8
6
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
7
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 8
2
Leg Press
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Row (Cable)
4
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
10
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
11
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 8
2
Sumo Squat
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
4
Helms Row
4
10-12 reps
RPE 8
5
AD Press
3
8-12 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
10-12 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 8
9
Seated Calf Raise
4
12-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
8-10 Reps
@8
2
Smith Machine Calf Raise
4 Sets
12-15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
4
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8
5
Lat Pulldown
4 Sets
8-12 Reps
@8
6
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
7
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
8
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
9
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
10
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Leg Press
4 Sets
10-12 Reps
@8
2
Sumo Squat
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8
4
Helms Row
4 Sets
10-12 Reps
@8
5
AD Press
3 Sets
8-12 Reps
@8
6
Close Grip Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
7
Preacher Curl (Machine)
3 Sets
10-12 Reps
@8
8
Leg Extension
3 Sets
12-15 Reps
@8
9
Seated Calf Raise
4 Sets
12-15 Reps
@8
Day 2
1
Leg Curl
4 Sets
8-10 Reps
@8
2
Leg Press
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
5
Seated Row (Cable)
4 Sets
10-12 Reps
@8
6
Face Pull
3 Sets
12-15 Reps
@8
7
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
8
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@8
9
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
10
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
11
Seated Calf Raise
4 Sets
12-15 Reps
@8