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ANTPOST

by Mc Kinly B.
2 athletes joined

Program Description

A program I made in order to keep up with my athletic training, mostly triathlon training without loosing my physique in the process and still being able to pump out reps that counts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2026 03:41
  • Last Edited
    Feb 03, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.8%
Upper Back
10.5%
Biceps
9.4%
Abs
8.9%
Front Delts
8.4%
Lats
8.4%
Hamstrings
7.3%
Quadriceps
6.8%
Chest
6.3%
Triceps
6.3%
Middle Delts
4.2%
Lower Back
3.7%
Forearms
2.6%
Abductors
2.1%
Adductors
1.6%
Other
1.6%
Rear Delts
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Military Press (Barbell)
2
6-8 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 8-10
7
Leg Press (45 Degrees)
2
8-10 reps
RPE 6-8
8
Zercher Squat (Barbell)
2
6-8 reps
RPE 8-10
9
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 8-10
2
Pendlay Row
2
6-8 reps
RPE 8-10
3
Lat Pulldown
2
6-8 reps
RPE 8-10
4
Seated Row (Cable)
2
6-8 reps
RPE 8-10
5
Smith Machine Over Head Triceps Extension
2
6-10 reps
RPE 8-10
6
Dip (Weighted)
2
6-8 reps
RPE 8-10
7
Single Arm Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
9
Back Extension (Weighted)
2
6-8 reps
RPE 8-10
10
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
8-10 reps
RPE 8-10
2
Hip Extension
2
8-10 reps
RPE 8-10
3
Single Leg Glute Bridge
3
8-10 reps
RPE 8-10
4
Box Jump
3
10 reps
RPE 10
5
Single Leg Box Jump
3
10 reps
RPE 10
6
Shin Kettle Bell Extensions
1
1
8-10 reps
8-19 reps
RPE 8-10
RPE 8-10
7
Hip Abductor (Machine)
2
8-10 reps
RPE 8-10
8
Dead Hang
1
1-2 mins
RPE 10
9
Cable Crunch
2
10-15 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@8-10
2
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
3
Military Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
5
Alternating Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-10
@8-10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
7
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
8
Zercher Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
9
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
10
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
2
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
5
Smith Machine Over Head Triceps Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-10
@8-10
6
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
7
Single Arm Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
8
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
9
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
10
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@8-10
2
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
3
Military Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
5
Alternating Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-10
@8-10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
7
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
8
Zercher Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
9
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
10
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
2
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
5
Smith Machine Over Head Triceps Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-10
@8-10
6
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
7
Single Arm Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
8
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
9
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-10
@8-10
10
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
Day 5
1
Sumo Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-10
@8-10
2
Hip Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-10
@8-10
3
Single Leg Glute Bridge
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-10
@8-10
@8-10
4
Box Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Single Leg Box Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Shin Kettle Bell Extensions
1 Set
1 Set
8-10 Reps
8-19 Reps
@8-10
@8-10
7
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-10
@8-10
8
Dead Hang
1 Set
1-2 mins
@10
9
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10