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BoostcampPNG

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
    Sep 27, 2025 11:28
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