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BoostcampPNG

Based Trad Lifting Program

by Sebastian S.
1 athletes joined

Program Description

fruitful and bountiful gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 04:34
  • Last Edited
    Aug 29, 2025 06:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1 reps
3 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
6 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5 reps
RPE 10
2
Lying Leg Curl
2
8 reps
RPE 10
3
Reverse Hyperextension
2
10 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8 reps
RPE 10
6
Seated Row (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heal Elevated Squat
2
4 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Sissy Squat
1
10 reps
RPE 10
4
Walking Lunge
1
30 reps
RPE 10
5
Incline Chest Press (Machine)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press
2
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
10 reps
RPE 10
4
Good Morning
2
6 reps
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Kelso Shrug
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Single Arm Pushdown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Hack Squat
2
8 reps
RPE 10
7
Squat (Smith Machine)
2
8 reps
RPE 10
8
Hip Abductor (Machine)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
SDL
2
4 reps
RPE 10
5
Single-Leg Leg Curl
2
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Kettlebell Curl
2
8 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Tempo Bench Press
1 Set
1 Set
1 Reps
3 Reps
@10
@10
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
8 Reps
@10
6
Leg Extension
2 Sets
8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
10 Reps
@10
Day 2
1
Deadlift (Smith Machine)
2 Sets
5 Reps
@10
2
Lying Leg Curl
2 Sets
8 Reps
@10
3
Reverse Hyperextension
2 Sets
10 Reps
@10
4
Kelso Shrug
2 Sets
6 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
8 Reps
@10
6
Seated Row (Cable)
2 Sets
8 Reps
@10
Day 3
1
Heal Elevated Squat
2 Sets
4 Reps
@10
2
Leg Extension
2 Sets
10 Reps
@10
3
Sissy Squat
1 Set
10 Reps
@10
4
Walking Lunge
1 Set
30 Reps
@10
5
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
JM Press
2 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 4
1
High Row
2 Sets
8 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@10
3
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
4
Good Morning
2 Sets
6 Reps
@10
5
Hip Thrust (Machine)
1 Set
8 Reps
@10
6
Kelso Shrug
1 Set
8 Reps
@10
Day 5
1
JM Press
2 Sets
8 Reps
@10
2
Single Arm Pushdown
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
6
Hack Squat
2 Sets
8 Reps
@10
7
Squat (Smith Machine)
2 Sets
8 Reps
@10
8
Hip Abductor (Machine)
2 Sets
10 Reps
@10
Day 6
1
Smith Machine Row
2 Sets
8 Reps
@10
2
Underhand Lat Pulldown
2 Sets
8 Reps
@10
3
T-Bar Row
2 Sets
6 Reps
@10
4
SDL
2 Sets
4 Reps
@10
5
Single-Leg Leg Curl
2 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
7
Kettlebell Curl
2 Sets
8 Reps
@10