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BoostcampPNG

Operation Bench 225 (High Frequency) V.7

by Aniketh N.

Program Description

Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 02, 2025 09:00
  • Last Edited
    Sep 08, 2025 01:25
Muscle Engagement
Front
Back
MuscleSet
Chest
36.4%
Triceps
21.8%
Abs
18.2%
Front Delts
14.5%
Adductors
9.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
5
Seated Lateral Raise (Machine)
2
4-8 reps
RPE 9
6
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
8
Back Extension (Barbell)
1
4-8 reps
RPE 9
9
Lat Row (Cable)
1
4-8 reps
RPE 9
10
Kelso Shrug (Cable)
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
4
Preacher Hammer Curl (Machine)
1 Set
4-8 Reps
@9
5
Seated Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
6
Ultra Wide-Grip Lat Pulldown
1 Set
4-8 Reps
@9
7
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
8
Platz Leg Press (Machine)
1 Set
4-8 Reps
@9
9
Lat Row (Cable)
1 Set
4-8 Reps
@9
10
Kelso Shrug (Cable)
1 Set
4-8 Reps
@9
11
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Lying Leg Curl (Machine)
1 Set
4-8 Reps
@9
13
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
14
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
4
Preacher Hammer Curl (Machine)
1 Set
4-8 Reps
@9
5
Seated Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
6
Ultra Wide-Grip Lat Pulldown
1 Set
4-8 Reps
@9
7
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
8
Back Extension (Barbell)
1 Set
4-8 Reps
@9
9
Lat Row (Cable)
1 Set
4-8 Reps
@9
10
Kelso Shrug (Cable)
1 Set
4-8 Reps
@9
11
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
13
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
14
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
4
Preacher Hammer Curl (Machine)
1 Set
4-8 Reps
@9
5
Seated Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
6
Ultra Wide-Grip Lat Pulldown
1 Set
4-8 Reps
@9
7
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
8
Platz Leg Press (Machine)
1 Set
4-8 Reps
@9
9
Lat Row (Cable)
1 Set
4-8 Reps
@9
10
Kelso Shrug (Cable)
1 Set
4-8 Reps
@9
11
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Lying Leg Curl (Machine)
1 Set
4-8 Reps
@9
13
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
14
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9