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LUALPRP

by Jude K.
1 athletes joined

Program Description

Lower/Upper/Arms/Lower/Push/Pull/Rest Given I don’t know how someone can do push pull consecutively. Oh hell no. Plus it is summer and I have time. And I want to pass intermediate level. According to the father himself Mike Israetel if u got harry potter arms dedicate a day for them. So I did. Plus this is max frequency I went through all the muscles in my head. I did not put incline bench since i do not bench 225 yet so i was like fuck it more bench till i hit that.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 14, 2024 02:13
  • Last Edited
    May 14, 2024 06:26
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Clean Deadlift
3
5 reps
RPE 8.5
3
Leg Curl
4
8 reps
RPE 9
4
Leg Extension
4
8 reps
RPE 9
5
Seated Calf Raise
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Barbell Row
3
5 reps
RPE 8.5
4
Dip (Weighted)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
4
12 reps
RPE 8.5
2
Skull Crusher
4
8 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
4
8 reps
RPE 8.5
4
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5
5
Wrist Curls
4
12 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Standing Calf Raise
4
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Chest Fly (Cable)
3
12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
4
Lateral Raise (Cable)
4
15 reps
RPE 8.5
5
Neck Curl
4
15 reps
RPE 8.5
6
Tricep Extension (Cable)
4
12 reps
RPE 8.5
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8.5
3
Back Extension
3
12 reps
RPE 8.5
4
Shrug (Dumbbell)
4
8 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Clean Deadlift
3 Sets
5 Reps
@8.5
3
Leg Curl
4 Sets
8 Reps
@9
4
Leg Extension
4 Sets
8 Reps
@9
5
Seated Calf Raise
4 Sets
8 Reps
@8.5
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
3
Barbell Row
3 Sets
5 Reps
@8.5
4
Dip (Weighted)
4 Sets
8 Reps
@9
Day 3
1
Bayesian Curl
4 Sets
12 Reps
@8.5
2
Skull Crusher
4 Sets
8 Reps
@8.5
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@8.5
4
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
5
Wrist Curls
4 Sets
12 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 6
No exercises added to this day
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
5
Neck Curl
4 Sets
15 Reps
@8.5
6
Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
Day 7
1
Lat Pulldown
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
8 Reps
@8.5
3
Back Extension
3 Sets
12 Reps
@8.5
4
Shrug (Dumbbell)
4 Sets
8 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5