Program Description
Get huuuuge
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedDec 22, 2025 11:32
- Last EditedFeb 16, 2026 02:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
10.6%
Hamstrings
10.2%
Chest
8.5%
Quadriceps
8.5%
Middle Delts
8.5%
Biceps
8.1%
Glutes
6.7%
Abs
5.7%
Rear Delts
5.3%
Upper Back
4.6%
Lats
4.6%
Lower Back
2.8%
Forearms
2.1%
Abductors
1.1%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Single Arm Row (Machine)
3
6-12 reps
RPE 9-10
5
Hyperextension
3
8-12 reps
RPE 8-10
6
Leg Press Calf Raises
3
10-20 reps
RPE 8-10
7
Modified Dragon Fly
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Gordo Pulldown
3
5-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
6-12 reps
RPE 8-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Leg Curl
3
5-10 reps
RPE 8-10
6
Leg Press Calf Raises
3
6-12 reps
RPE 8-10
7
Cable Crunch
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 7-9
2
Lateral Raise (Machine)
3
6-12 reps
RPE 8-10
3
Leg Extension
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9-10
5
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 9-10
6
Single Arm Pushdown
3
8-15 reps
RPE 9-10
7
Reverse Pec Deck
3
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Curl
3
8-15 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Leg Press Calf Raises
3
5-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 7-9
4
Chest Supported T-Bar Row
3
5-10 reps
RPE 8-10
5
Shoulder Press (Machine)
3
6-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
3
6-12 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Katana Extension
3
8-15 reps
RPE 9-10
6
Bayesian Curl
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
2
Standing Pullover (Cable)
3
8-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
5
Bayesian Curl
3
8-15 reps
RPE 9-10
6
Katana Extension
3
8-15 reps
RPE 9-10
7
Leg Press
3
8-12 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
5-10 Reps
@7-9
2
Gordo Pulldown3 Sets
5-10 Reps
@8-10
3
Pec Deck (Machine)3 Sets
6-12 Reps
@8-10
4
Single Arm Row (Machine)3 Sets
6-12 Reps
@9-10
5
Hyperextension3 Sets
8-12 Reps
@8-10
6
Leg Press Calf Raises3 Sets
10-20 Reps
@8-10
7
Modified Dragon Fly3 Sets
6-12 Reps
@8-10
Day 2
1
Hack Squat3 Sets
4-8 Reps
@7-9
2
Lateral Raise (Machine)3 Sets
6-12 Reps
@8-10
3
Leg Extension3 Sets
8-15 Reps
@8-10
4
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
@9-10
5
Behind The Back Lateral Raise (Cable)3 Sets
10-20 Reps
@9-10
6
Single Arm Pushdown3 Sets
8-15 Reps
@9-10
7
Reverse Pec Deck3 Sets
8-15 Reps
@9-10
Day 3
1
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
@7-9
2
Leg Curl3 Sets
8-15 Reps
@8-10
3
Chest Press (Machine)3 Sets
5-10 Reps
@7-9
4
Chest Supported T-Bar Row3 Sets
5-10 Reps
@8-10
5
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
@8-10
6
Wide Grip Lat Pulldown3 Sets
6-12 Reps
@9-10
7
Leg Press Calf Raises3 Sets
5-10 Reps
@8-10
Day 4
1
Lateral Raise (Cable)3 Sets
8-15 Reps
@9-10
2
Standing Pullover (Cable)3 Sets
8-15 Reps
@9-10
3
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
@9-10
4
Tricep Pushdown (Cable)3 Sets
6-12 Reps
@9-10
5
Katana Extension3 Sets
8-15 Reps
@9-10
6
Bayesian Curl3 Sets
8-15 Reps
@9-10
7
Leg Press3 Sets
8-12 Reps
@8-10