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Blood And Guts Arms Specialisation

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Program Description

Specializing at Arms with little volume, but brutal intensity leg sets. Great for bringing up lagging Arms, while growing the torso well.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 27, 2025 10:48
  • Last Edited
    Apr 27, 2025 11:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Dip (Weighted)
3
6-8 reps
RPE 8-9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
6A
JM Press (Smith Machine)
3
8-10 reps
RPE 9-10
6B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Cable Crunch
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-12 reps
RPE 9-10
2
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8-9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9-10
5A
Y Raise (Dumbbell)
2
10-12 reps
RPE 9-10
5B
Shrug (Dumbbell)
2
10-12 reps
RPE 9-10
6A
Wrist Curls
3
10-12 reps
RPE 8-9
6B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
2
6-8 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8-9
4
Hamstring Curl
3
8-10 reps
RPE 9-10
5A
Hip Adductor (Machine)
2
8-10 reps
RPE 9-10
5B
Hip Abductor (Machine)
2
8-10 reps
RPE 9-10
6A
Calf Raise (Machine)
5
10-12 reps
RPE 9-10
6B
Hanging Leg Raise
5
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8-10 reps
RPE 8-9
2
Overhead Press (Machine)
3
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
3
4-6 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
5A
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
5B
Bayesian Curl
3
10-12 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
3
Lat Pulldown
3 Sets
8-10 Reps
@8-9
4
Dip (Weighted)
3 Sets
6-8 Reps
@8-9
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8-9
6A
JM Press (Smith Machine)
3 Sets
8-10 Reps
@9-10
6B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Cable Crunch
3 Sets
8-12 Reps
@9-10
Day 2
1
Reverse Pec Deck
3 Sets
10-12 Reps
@9-10
2
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9-10
3
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
@9-10
5A
Y Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
5B
Shrug (Dumbbell)
2 Sets
10-12 Reps
@9-10
6A
Wrist Curls
3 Sets
10-12 Reps
@8-9
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
@8-9
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hack Squat
2 Sets
6-8 Reps
@8-9
3
Walking Lunge (Dumbbell)
2 Sets
6-8 Reps
@8-9
4
Hamstring Curl
3 Sets
8-10 Reps
@9-10
5A
Hip Adductor (Machine)
2 Sets
8-10 Reps
@9-10
5B
Hip Abductor (Machine)
2 Sets
8-10 Reps
@9-10
6A
Calf Raise (Machine)
5 Sets
10-12 Reps
@9-10
6B
Hanging Leg Raise
5 Sets
AMRAP
@9-10
Day 4
1
Pendlay Row
3 Sets
8-10 Reps
@8-9
2
Overhead Press (Machine)
3 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8-9
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-9
@8-9
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
5B
Bayesian Curl
3 Sets
10-12 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
10-12 Reps
@9-10