Program Description
As we enter the 45+ stage of life, our training priorities naturally evolve. Strength and vitality remain important-but safety, joint health, and quality of movement become essential. That’s exactly where the Time Under Tension (TUT) method delivers unmatched value. TUT training shifts the focus away from heavy weights and places it where it truly matters: controlled movement, muscular awareness, and purposeful execution. By slowing down each repetition and extending the time your muscles stay active, TUT provides a powerful, joint-friendly stimulus that builds strength, stability, and confidence without risking unnecessary strain. This approach helps you reconnect with your body, refine your technique, and improve overall movement quality. Instead of asking, “How much weight can I lift?”, TUT encourages a better question: “How well can I move?” If you want long-term progress, safer workouts, and a training style designed for real life not just gym numbers, TUT is the foundation we build on.
Program Overview
- LevelAdvanced, Intermediate, Beginner, Novice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2026 06:15
- Last EditedFeb 24, 2026 08:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
12.3%
Abs
11.4%
Front Delts
9.9%
Chest
8.4%
Quadriceps
8.4%
Biceps
6.9%
Hamstrings
6.9%
Lats
6.6%
Glutes
5.1%
Middle Delts
3.3%
Lower Back
2.1%
Forearms
1.8%
Calves
1.8%
Rear Delts
1.2%
Adductors
0.9%
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
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
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
3
Cable Crossover
1
1
1
21 reps
15 reps
9 reps
RPE 6-8
RPE 8-9
RPE 9-10
4
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
RPE 2-4
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 4-6
6
Dip (Assisted)
3
8 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-9
RPE 9-10
2
Bent Over Row (Barbell, Paused)
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
3
Seated Row (Cable)
2
1
16 reps
16 reps
RPE 6-10
RPE 8-10
4
Face Pull
2
2
16 reps
20 reps
RPE 6-8
RPE 9-10
5
Bicep Curl (Barbell)
3
16 reps
RPE 6-10
6
Hammer Curl (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mobility Or Easy Walk
1
30-60 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
14 reps
16 reps
20 reps
RPE 9-10
RPE 6-8
RPE 4-6
RPE 1-3
2
Single Leg Romanian Deadlift
1
1
1
3 reps
9 reps
16 reps
RPE 9-10
RPE 6-8
RPE 2-4
3
Romanian Deadlift (Trap Bar)
2
2
14 reps
16 reps
RPE 6-8
RPE 4-6
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 2-4
5
Leg Curl
1
2
20 reps
12 reps
RPE 6-8
RPE 1-4
6
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 1-3
RPE 4-6
RPE 7-8
RPE 9-10
2
Plank with Shoulder Taps
4
20 reps
RPE 6-10
3
Shrug (Trap Bar)
4
20 reps
RPE 6-10
4
Lying Leg Raise
3
1
12 reps
20 reps
RPE 6-10
RPE 6-10
5
Cable Crunch
4
16 reps
RPE 6-10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
14 Reps
10 Reps
@1-3
@4-6
@7-9
@9-10
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
14 Reps
10 Reps
@1-3
@4-6
@7-9
@9-10
3
Cable Crossover1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
@6-8
@8-9
@9-10
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
@2-4
@8-9
@9-10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@4-6
@4-6
@4-6
6
Dip (Assisted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6-10
@6-10
@6-10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
16 Reps
20 Reps
@1-3
@4-6
@7-9
@9-10
2
Bent Over Row (Barbell, Paused)1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
16 Reps
20 Reps
@1-3
@4-6
@7-8
@9-10
3
Seated Row (Cable)1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@6-10
@6-10
@8-10
4
Face Pull1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
20 Reps
20 Reps
@6-8
@6-8
@9-10
@9-10
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@6-10
@6-10
@6-10
6
Hammer Curl (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-10
@8-10
@8-10
Day 3
1
Mobility Or Easy Walk1 Set
30-60 mins
@1
Day 4
1
Leg Extension1 Set
1 Set
1 Set
1 Set
10 Reps
14 Reps
16 Reps
20 Reps
@9-10
@6-8
@4-6
@1-3
2
Single Leg Romanian Deadlift1 Set
1 Set
1 Set
3 Reps
9 Reps
16 Reps
@9-10
@6-8
@2-4
3
Romanian Deadlift (Trap Bar)1 Set
1 Set
1 Set
1 Set
14 Reps
14 Reps
16 Reps
16 Reps
@6-8
@6-8
@4-6
@4-6
4
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@2-4
@2-4
@2-4
5
Leg Curl1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@6-8
@1-4
@1-4
6
Single Leg Calf Raise (Weighted)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@9-10
@9-10
@9-10
Day 5
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
@1-3
@4-6
@7-8
@9-10
2
Plank with Shoulder Taps1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6-10
@6-10
@6-10
@6-10
3
Shrug (Trap Bar)1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6-10
@6-10
@6-10
@6-10
4
Lying Leg Raise1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
20 Reps
@6-10
@6-10
@6-10
@6-10
5
Cable Crunch1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
@6-10
@6-10
@6-10
@6-10