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KEO SPLIT

by Leyton K.
4 athletes joined

Program Description

Maximum gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 10:12
  • Last Edited
    Oct 04, 2025 01:10

Summary

Unleash your potential with the KEO SPLIT, an 18-week program designed for serious lifters ready to commit to a 7-day training regimen. This split focuses on targeted muscle groups each day, ensuring balanced development and maximum strength gains. With a variety of exercises, including Smith machine presses and cable extensions, you’ll build muscle and enhance your overall fitness. Perfect for those looking to elevate their training intensity and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Biceps
11%
Chest
10.8%
Upper Back
9.8%
Abs
9.6%
Front Delts
9.4%
Lats
9.1%
Middle Delts
6.1%
Quadriceps
5.2%
Rear Delts
5.1%
Hamstrings
3.3%
Forearms
3%
Glutes
2.4%
Abductors
2.3%
Cardio
0.9%
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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
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Front Raise
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
2
5-9 reps
RPE 10
4
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Rear Delt Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
-
RPE 10
2
Leg Extension
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Leg Press
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Abs Crunch (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Leg Curl
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Seated Military Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
4
Chest Fly (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
1
1
1
4-6 reps
5-9 reps
5-9 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
4
Seated Row (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
6
Standing Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Abs Crunch (Bodyweight)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
5
JM Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
6
Front Raise
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
Day 2
1
Seated Row (Machine)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
3
Preacher Curl (EZ Bar)
2 Sets
5-9 Reps
@10
4
Standing Pullover (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
Day 5
1
Pec Deck (Machine)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
3
JM Press (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
4
Chest Fly (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
Day 6
1
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
4
Seated Row (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
6
Standing Pullover (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
Day 4
1
Cardio
1 Set
60 mins
@6
Day 3
1
Hanging Leg Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
-
@10
2
Leg Extension
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
3
Leg Press
1 Set
1 Set
1 Set
4-6 Reps
5-9 Reps
5-9 Reps
@6
@8
@10
4
Abs Crunch (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
5
Leg Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
6
Hip Abductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10
Day 7
1
Hanging Leg Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2
Abs Crunch (Bodyweight)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@10