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Banana Shake 🍌

by Vanilla G

Program Description

This program is for intermediate to advanced lifters. This program is to help you stop using fluff to fill your workouts and focus more on the muscles that need bringing up to create that x frame. Please use smart progression with the rep ranges, once you can complete the top number of reps per each exercise, up the weight and then start from the bottom range. I also think x2 progression is a good method whereby you up the weight on the final set and aim for the lower number of reps. As the weeks progress you can add weight to set 1&2 whilst set 3 is always slightly ahead.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2025 08:09
  • Last Edited
    Sep 08, 2025 01:26

Summary

Unleash your inner beast with the "Vanilla Gorilla - Banana Shake" program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you’ll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy through a variety of machines and free weights. Each session is crafted to challenge your limits, ensuring you build muscle effectively while mastering your technique. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Front Delts
9.5%
Middle Delts
8.7%
Biceps
8.1%
Upper Back
7.9%
Glutes
7.8%
Chest
7.7%
Hamstrings
7.6%
Quadriceps
7.2%
Lats
6.6%
Rear Delts
4.1%
Abs
4%
Calves
3.9%
Forearms
2.7%
Abductors
2%
Adductors
1.2%
Lower Back
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
1
-
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
T-Bar Row
2
8-12 reps
RPE 8-10
5
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
3
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
2
6-10 reps
RPE 8
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
4-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Belt Squat RDLs
2
4-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 9
8
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
3
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7A
Hanging Leg Raise
2
10-15 reps
RPE 10
7B
Windshield Wipers
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7A
Hanging Leg Raise
2
10-15 reps
RPE 10
7B
Windshield Wipers
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7A
Hanging Leg Raise
2
10-15 reps
RPE 10
7B
Windshield Wipers
2
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Single Leg Press
2
6-10 reps
RPE 8-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
6A
Standing Calf Raise
2
8-15 reps
RPE 9
6B
Seated Calf Raise
2
8-15 reps
RPE 9
7A
Hanging Leg Raise
2
10-15 reps
RPE 10
7B
Windshield Wipers
2
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
3
8-12 reps
RPE 8-10
7
Low Row
3
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
3
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8-10
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Keenan Flaps
3
6-10 reps
RPE 8-10
6
High Row
2
6-10 reps
RPE 8
7
Kelso Shrug
3
6-10 reps
RPE 8
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
RPE 8-10
9
Bicep Curl (Cable)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
3
8-12 reps
RPE 8-10
7
Low Row
3
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
3
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
3
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
3
8-12 reps
RPE 8-10
7
Low Row
3
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
3
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Hip Thrust (Machine)
3
6-8 reps
RPE 7-9
4
Leg Extension
2
8-10 reps
RPE 9
5
Back Extension (Weighted)
2
6-10 reps
RPE 8
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 8
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 8
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 8
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Leg Press
2
6-8 reps
RPE 8
4
Hip Thrust (Machine)
2
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4B
Concentration Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6A
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
7
Seated Dip (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Concentration Curl
2
8-12 reps
RPE 8
6
Hammer Curl (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7B
Wrist Curls
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4A
Preacher Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7B
Wrist Curls
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
2
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 8-10
7A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7B
Wrist Curls
2
8-12 reps
RPE 8-10
8A
Radial Deviation
2
10-15 reps
RPE 8-10
8B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
2
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 8-10
7A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7B
Wrist Curls
2
8-12 reps
RPE 8-10
8A
Radial Deviation
2
10-15 reps
RPE 8-10
8B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
2
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 8-10
7A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7B
Wrist Curls
2
8-12 reps
RPE 8-10
8A
Radial Deviation
2
10-15 reps
RPE 8-10
8B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
8-12 reps
RPE 8-10
2
Lateral Raise (Machine)
2
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
4A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
4B
Concentration Curl
2
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Dip (Weighted)
2
6-10 reps
RPE 8-10
7A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
7B
Wrist Curls
2
8-12 reps
RPE 8-10
8A
Radial Deviation
2
10-15 reps
RPE 8-10
8B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 3
1
Shoulder Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
6-10 Reps
@8-10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@8
5
Lat Prayer
2 Sets
8-12 Reps
@8-10
6
Pullover (Machine)
3 Sets
8-12 Reps
@8-10
7
Low Row
3 Sets
8-12 Reps
@8-10
8
Shrug (Barbell)
2 Sets
8-12 Reps
@8
9A
Bayesian Curl
3 Sets
8-12 Reps
@8-10
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
10A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8-10
10B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@8-10
2
Pendulum Squat
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Single Leg Press
2 Sets
6-10 Reps
@8-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
5
Hip Abductor (Machine)
3 Sets
6-10 Reps
@8-10
6A
Standing Calf Raise
2 Sets
8-15 Reps
@9
6B
Seated Calf Raise
2 Sets
8-15 Reps
@9
7
Hanging Leg Raise
2 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
4-10 Reps
@7-8
2
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
4-8 Reps
@8
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@8-10
6
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@8-10
7A
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7.5-8.5
7B
Rear Delt Row (Archer Variation) Cable
3 Sets
8-12 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 4
1
Leg Curl
2 Sets
8-12 Reps
@7-9
2
Belt Squat RDLs
2 Sets
8-12 Reps
@8
3
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Hip Thrust (Machine)
2 Sets
6-10 Reps
@7-9
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@8
7A
Standing Calf Raise
2 Sets
8-10 Reps
@9
7B
Seated Calf Raise
2 Sets
8-12 Reps
@8-10
8
Cable Crunch
3 Sets
8-12 Reps
@8
Day 5
1
Front Raise
2 Sets
8-12 Reps
@8-10
2
Lateral Raise (Machine)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4A
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4B
Concentration Curl
2 Sets
8-12 Reps
@8
5
Hammer Curl (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6A
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
7
Seated Dip (Machine)
2 Sets
8-12 Reps
@10