Program Description
Novice to intermediate made for strength and hypertrophy. Every 4-6 weeks you do a pyramid up to 90 percent 1rm on squat, bench, and deadlift. The last day is an optional arm day for if you need more work on arms. If you need any more chest or another muscle that needs worked on you can add more to the day you work it. You could superset lifts for time if you need to and you could also swap out any for another that works the same muscle part.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedAug 06, 2025 07:39
- Last EditedAug 09, 2025 03:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
3
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
2
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
6-12 reps
RPE 9.5
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Download App to Unlock
Week 1
1 / 10 Weeks
Day 1
1
Barbell Row1 Set
2 Sets
8-10 Reps
6-8 Reps
@9.5
@10
2
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@9.5
@10
3
Lat Pulldown1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
4
Dip (Weighted)2 Sets
6-10 Reps
@9.5
5
Hammer Curl1 Set
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Overhead Tricep Extension (Cable)1 Set
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
7
Lateral Raise (Dumbbell)1 Set
3 Sets
8-15 Reps
6-12 Reps
@9.5
@9.5
8
Incline Curl (Dumbbell)2 Sets
6-12 Reps
@9.5
9
Rear Delt Fly (Dumbbell)3 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)1 Set
2 Sets
6-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@9
@9.5
@10
3
Skull Crusher (Barbell)2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
5
Chest Fly (Cable)2 Sets
8-15 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)3 Sets
8-15 Reps
@9.5
7
Behind The Back Lateral Raise (Cable)2 Sets
8-15 Reps
@9.5
Day 4
1
Seated Wide-Grip Row (Cable)1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Seated Row (Cable)3 Sets
8-15 Reps
@9.5
3
Preacher Curl (EZ Bar)1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@9.5
4
Single Arm High Row (Cable)3 Sets
6-12 Reps
@9.5
5
Hammer Curl3 Sets
8-15 Reps
@9.5
6
Rear Delt Fly (Cable)1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
7A
Wrist Curls3 Sets
8-15 Reps
@9.5
7B
Reverse Wrist Curl (Dumbbell)3 Sets
6-12 Reps
@9.5
Day 5
1
Leg Curl3 Sets
8-15 Reps
@9.5
2
Squat (Barbell)1 Set
1 Set
1 Set
8-10 Reps
4-8 Reps
4-8 Reps
@9
@9.5
@10
3
Romanian Deadlift (Barbell)1 Set
1 Set
8-12 Reps
6-12 Reps
@9
@9.5
4
Leg Press (45 Degrees)2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@10
5
Leg Extension1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
6
Calf Raise (Leg Press)1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
7
Hanging Leg Raise1 Set
3 Sets
6-15 Reps
6-15 Reps
@9
@9.5
Day 2
1
Leg Curl3 Sets
8-15 Reps
@10
2
Squat (Barbell)1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Deadlift (Barbell)1 Set
2 Sets
6-8 Reps
4-6 Reps
@8
@9
4
Deficit Deadlift (Barbell)2 Sets
8-12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Standing Calf Raise3 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7
Cable Crunch1 Set
3 Sets
8-12 Reps
8-12 Reps
@9.5
@10
Day 6
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@9.5
2
Behind The Back Lateral Raise (Cable)2 Sets
8-15 Reps
@9.5
3
Bicep Curl (Dumbbell)2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@10
4
Incline Curl (Dumbbell)2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@9.5
5
JM Press (Smith Machine)1 Set
1 Set
1 Set
8-15 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
6
Single Arm Tricep Extension (Cable)2 Sets
8-15 Reps
@9.5
7A
Reverse Wrist Curl (Dumbbell)3 Sets
8-15 Reps
@9.5
7B
Wrist Curls3 Sets
6-12 Reps
@9.5