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Kikito

by Kikito L.

Program Description

GAAA

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2025 11:32
  • Last Edited
    Jan 03, 2026 04:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
11%
Hamstrings
9.9%
Chest
8.8%
Quadriceps
8.8%
Middle Delts
8.8%
Glutes
7.7%
Biceps
7.7%
Rear Delts
5.5%
Lower Back
4.4%
Abs
4.4%
Upper Back
3.3%
Lats
3.3%
Forearms
2.2%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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
Shoulder Press (Machine)
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 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
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
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
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7-9
@7-9
@7-9
2
Gordo Pulldown
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8-10
@8-10
@8-10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
4
Single Arm Row (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
5
Hyperextension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@8-10
@8-10
6
Leg Press Calf Raises
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-10
@8-10
@8-10
7
Modified Dragon Fly
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7-9
@7-9
@7-9
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
3
Leg Extension
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8-10
@8-10
@8-10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
5
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9-10
@9-10
@9-10
6
Single Arm Pushdown
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7-9
@7-9
@7-9
2
Leg Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8-10
@8-10
@8-10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7-9
@7-9
@7-9
4
Chest Supported T-Bar Row
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8-10
@8-10
@8-10
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
6
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
7
Leg Press Calf Raises
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8-10
@8-10
@8-10
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9-10
@9-10
@9-10
5
Katana Extension
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
6
Bayesian Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
7
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-10
@8-10
@8-10