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Hasumo ver 2 (1) (1) (1)

by Hanguyeeen .

Program Description

Create a program for my own, who busy for study, work, and want to build a power and physical body too. Keep going we are young

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    160 minutes
  • Created
    Apr 10, 2025 04:53
  • Last Edited
    Jun 18, 2025 12:47

Summary

Embark on an 8-week journey with the Hasumo ver 2 program, designed to transform your strength and physique through a balanced 5-day weekly routine. This program focuses on compound lifts and targeted muscle work, including back and biceps days featuring deadlifts, lat pulldowns, and curls, ensuring you build a strong upper body while enhancing your overall power. With a mix of barbell, cable, and machine exercises, you'll have the tools to push your limits and achieve impressive results. Get ready to elevate your training and unlock your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bench Press (Smith Machine)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Leg Extension
2
2
12 reps
12 reps
RPE 7
RPE 8
6
Good Morning
4
8 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Rear Delt Fly (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
8 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 7.5
9
Hammer Curl (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Dumbbell Bench Pullover
4
8 reps
RPE 7
4
Skull Crusher (Dumbbell)
4
8 reps
RPE 7
5
Incline Cable Chest Press
4
8 reps
-
6
Tricep Rope Push Down (Cable)
3
1
8 reps
8 reps
RPE 8
-
7
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
8
Goblet Squat
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Hammer Curl
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 7
5
Face Away Cable Curl
4
8 reps
RPE 7
6
Single Arm High Row (Cable)
4
12 reps
RPE 7
7
Standing Pullover (Cable)
4
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Rear Delt Fly (Cable)
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@7
5
Seated Row (Cable)
3 Sets
8 Reps
@7
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
7
Hammer Curl
2 Sets
8 Reps
@8
8
Preacher Curl (Barbell)
4 Sets
8 Reps
@7.5
9
Hammer Curl (Cable)
2 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Smith Machine)
4 Sets
6 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@7
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Leg Extension
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
6
Good Morning
4 Sets
8 Reps
@7
7
Back Extension
4 Sets
8 Reps
@8
8
Rear Delt Fly (Cable)
4 Sets
8 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
4 Sets
8 Reps
@7.5
3
Dumbbell Bench Pullover
4 Sets
8 Reps
@7
4
Skull Crusher (Dumbbell)
4 Sets
8 Reps
@7
5
Incline Cable Chest Press
4 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
-
7
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@7
8
Goblet Squat
4 Sets
8 Reps
@7
Day 5
1
Seated Military Press (Smith Machine)
4 Sets
8 Reps
@8
2
Dumbbell Row
4 Sets
8 Reps
@8
3
Hammer Curl
4 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@7
5
Face Away Cable Curl
4 Sets
8 Reps
@7
6
Single Arm High Row (Cable)
4 Sets
12 Reps
@7
7
Standing Pullover (Cable)
4 Sets
12 Reps
@6
Day 2
1
Chest Press (Machine)
4 Sets
8 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@6
6
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@7
7
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@7
8
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7