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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Chest
11%
Lats
9.9%
Upper Back
9.5%
Biceps
9.5%
Quadriceps
8.3%
Glutes
7.4%
Front Delts
6.9%
Hamstrings
6.5%
Middle Delts
5%
Lower Back
4.5%
Rear Delts
3.1%
Abs
1.5%
Forearms
1.5%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
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