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FBEOD v4

by J3SS
2 athletes joined

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
    Jul 01, 2025 09:48

Summary

Unlock your potential with the FBEOD v4 program, an 18-week journey designed for dedicated lifters looking to elevate their strength and physique. Committed to four days a week, this comprehensive routine incorporates a variety of machines and free weights, targeting all major muscle groups through carefully structured workouts. With a focus on progressive overload and intensity, you'll build muscle and enhance your performance while mastering essential movements like the Pec Deck, Incline Chest Press, and more. Get ready to transform your training and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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