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BoostcampPNG

Push Pull Legs

by Musa Zeshan
1 athletes joined

Program Description

To gain maximum muscle growth based on science.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 10:15
  • Last Edited
    Jan 28, 2025 07:01
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Machine Preacher Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Chest Supported Barbell Rows
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 3
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9.5
@9.5
@9.5
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
@9.5
@9.5
@9.5
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 5
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Machine Preacher Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Chest Supported Barbell Rows
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 6
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9.5
@9.5
@9.5
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
@9.5
@9.5
@9.5
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5