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BoostcampPNG

Benevolent Shrine

by Tim C.
5.0
(1 rating)

Program Description

Build as much muscle as possible while bulking with check in weekly. Monitoring weight, physique and strength changes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2025 02:42
  • Last Edited
    Dec 06, 2025 05:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Chest
12.2%
Biceps
10.4%
Front Delts
10.2%
Middle Delts
9.4%
Upper Back
9%
Lats
9%
Hamstrings
5.1%
Quadriceps
4.3%
Abs
2.8%
Rear Delts
2.8%
Glutes
2%
Calves
2%
Adductors
2%
Lower Back
1.6%
Forearms
1.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
2 Sets
8-15 Reps
@8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9.5
3
Overhead Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
4
Seated Row (Cable)
2 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
6
Pullover (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Shoulder Press (Machine)
2 Sets
8-15 Reps
@9
2
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@9
3
Overhead Tricep Extension (Dumbbell)
2 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Hammer Curl (Dumbbell)
2 Sets
8-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@9
7
Rear Delt Fly (Machine)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
2 Sets
8-12 Reps
@8.5-10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@9-10
5
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
6
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
Day 3
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Standing Calf Raise
2 Sets
AMRAP
@9
4
Leg Extension
2 Sets
AMRAP
@9.5
5
Leg Curl
2 Sets
AMRAP
@9.5
6
Hip Adductor (Machine)
2 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
3
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
@8.5
5
High Row
2 Sets
8-12 Reps
@8.5
6
Chest Fly (Cable)
2 Sets
AMRAP
@10