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TBJP Upper Lower

by John P.
5 athletes joined

Program Description

TBJP

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 18, 2025 06:24
  • Last Edited
    Jun 18, 2025 12:02

Summary

The TBJP Upper Lower program is a comprehensive 16-week training plan designed for those looking to build strength and muscle across the upper and lower body. Committing to four days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell squats, machine leg curls, and dumbbell presses, ensuring a well-rounded approach to your fitness goals. Each workout is structured to progressively challenge your limits, helping you achieve noticeable results in strength and physique. Get ready to transform your training routine and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
2
Pendulum Squat
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
3
Leg Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Leg Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
10-15 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
5
Lateral Raise Multi Flight
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Pull-Up (Assisted)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
7
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Tricep Extension (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
10
Reverse Bicep Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
11
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
12
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
13
Cable Crunch
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Dip (Assisted)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
6
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Underhand Lat Pulldown
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Skull Crusher (Smith)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
10
Preacher Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
11
Underhand Pull-down biceps
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
12
Rear Delt Fly Unilateral
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
13
Side Crunch (Cable)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10