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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
    Jun 28, 2025 07:02

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!
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4.8 Stars with 10, 000+ Ratings
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
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
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)
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
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 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
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 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 8-10
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
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 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
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 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
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
Week 1
1 / 16 Weeks
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Y Raise
3 Sets
8-12 Reps
@8
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Concentration Curl
2 Sets
8-12 Reps
@8
6
Hammer Curl (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
9
Seated Dip (Machine)
1 Set
8-12 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
T-Bar Row
2 Sets
8-12 Reps
@8-10
5
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7.5-8.5
7
Rear Delt Row (Archer Variation) Cable
3 Sets
8-12 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
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
Belt Squat RDLs
2 Sets
4-8 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6-10 Reps
@8-10
7
Standing Calf Raise
2 Sets
8-15 Reps
@9
8
Hanging Leg Raise
2 Sets
10-15 Reps
@10
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
Keenan Flaps
3 Sets
6-10 Reps
@8-10
6
High Row
2 Sets
6-10 Reps
@8
7
Kelso Shrug
3 Sets
6-10 Reps
@8
8
Single Arm Rear Delt Cable Fly
3 Sets
12-15 Reps
@8-10
9
Bicep Curl (Cable)
3 Sets
6-10 Reps
@8-10
Day 4
1
Leg Curl
2 Sets
8-12 Reps
@7-9
2
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Hip Thrust (Machine)
3 Sets
6-8 Reps
@7-9
4
Leg Extension
2 Sets
8-10 Reps
@9
5
Back Extension (Weighted)
2 Sets
6-10 Reps
@8
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@8
7
Standing Calf Raise
3 Sets
8-10 Reps
@9
8
Cable Crunch
3 Sets
8-12 Reps
@8