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Based Trad Lifting Program

by Sebastian S.
2 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
    Sep 02, 2025 12:27

Summary

The Based Trad Lifting Program is a comprehensive 10-week training regimen designed for serious lifters looking to build strength and muscle through traditional lifting techniques. With six days of focused workouts each week, you'll engage in a variety of exercises targeting major muscle groups, including the chest, back, legs, and arms. This program incorporates a mix of barbell, machine, and cable movements, ensuring a balanced approach to muscle development. Get ready to push your limits and achieve your fitness goals with this structured and effective lifting plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.1%
Chest
10.1%
Quadriceps
9.4%
Glutes
8.3%
Hamstrings
7.8%
Front Delts
7.2%
Lats
7.2%
Biceps
6.5%
Rear Delts
5.5%
Middle Delts
4.9%
Lower Back
4.4%
Adductors
2.6%
Abductors
1.6%
Abs
1.5%
Forearms
0.7%
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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
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 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 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 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