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
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedApr 27, 2025 10:48
- Last EditedJun 18, 2025 11:46
Summary
Unleash your upper body potential with the Blood And Guts Arms Specialisation program! Over 18 weeks, this intense 4-day-a-week regimen focuses on sculpting and strengthening your arms while enhancing your overall torso strength. Each session combines compound lifts and targeted isolation exercises, ensuring you build not just size but functional strength. Get ready to challenge yourself with a variety of techniques, including supersets and high-intensity sets, designed to push your limits and achieve remarkable results. Equip yourself with the tools for transformation and watch your hard work pay off!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 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 Crunch3 Sets
8-12 Reps
@9-10
Day 2
1
Reverse Pec Deck3 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 Curls3 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 Squat2 Sets
6-8 Reps
@8-9
3
Walking Lunge (Dumbbell)2 Sets
6-8 Reps
@8-9
4
Hamstring Curl3 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 Raise5 Sets
AMRAP
@9-10
Day 4
1
Pendlay Row3 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 Curl3 Sets
10-12 Reps
@9-10
6
Lateral Raise (Cable)2 Sets
10-12 Reps
@9-10