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BoostcampPNG

FBEOD v4

by J3SS

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 16, 2025 05:37
  • Last Edited
    Jun 17, 2025 04:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Hammer Curls (Machine)
1
8-12 reps
RPE 9
4
Front Raise
1
6-8 reps
RPE 9
5
Wide Grip Pull-Up
1
6-8 reps
RPE 9
6
Chest Supported Row (Machine)
1
6-8 reps
RPE 9
7
Lateral Raise (Machine)
1
6-8 reps
RPE 9
8
Kelso Shrug
1
6-8 reps
RPE 9
9
Preacher Curl (Machine)
1
6-8 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 9
11
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
12
Leg Extension
1
6-8 reps
RPE 9
13
Leg Curl
1
6-8 reps
RPE 9
14
Back Extension
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Abs Crunch (Machine)
1
6-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Hammer Curls (Machine)
1 Set
8-12 Reps
@9
4
Front Raise
1 Set
6-8 Reps
@9
5
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
6
Chest Supported Row (Machine)
1 Set
6-8 Reps
@9
7
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
8
Kelso Shrug
1 Set
6-8 Reps
@9
9
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
10
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@9
11
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
12
Leg Extension
1 Set
6-8 Reps
@9
13
Leg Curl
1 Set
6-8 Reps
@9
14
Back Extension
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
Day 2
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Hammer Curls (Machine)
1 Set
8-12 Reps
@9
4
Front Raise
1 Set
6-8 Reps
@9
5
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
6
Chest Supported Row (Machine)
1 Set
6-8 Reps
@9
7
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
8
Kelso Shrug
1 Set
6-8 Reps
@9
9
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
10
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@9
11
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
12
Leg Extension
1 Set
6-8 Reps
@9
13
Leg Curl
1 Set
6-8 Reps
@9
14
Back Extension
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
Day 3
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Hammer Curls (Machine)
1 Set
8-12 Reps
@9
4
Front Raise
1 Set
6-8 Reps
@9
5
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
6
Chest Supported Row (Machine)
1 Set
6-8 Reps
@9
7
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
8
Kelso Shrug
1 Set
6-8 Reps
@9
9
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
10
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@9
11
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
12
Leg Extension
1 Set
6-8 Reps
@9
13
Leg Curl
1 Set
6-8 Reps
@9
14
Back Extension
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
Day 4
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Hammer Curls (Machine)
1 Set
8-12 Reps
@9
4
Front Raise
1 Set
6-8 Reps
@9
5
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
6
Chest Supported Row (Machine)
1 Set
6-8 Reps
@9
7
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
8
Kelso Shrug
1 Set
6-8 Reps
@9
9
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
10
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@9
11
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
12
Leg Extension
1 Set
6-8 Reps
@9
13
Leg Curl
1 Set
6-8 Reps
@9
14
Back Extension
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Abs Crunch (Machine)
1 Set
6-8 Reps
@9