Program Description
Bench Maxxing
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 02, 2025 09:00
- Last EditedSep 19, 2025 05:49
Summary
**Operation Bench 225 (High Frequency) V.7** is a focused 12-week program designed for serious lifters aiming to enhance their bench press performance while building overall strength. With three training days each week, you'll engage in a variety of compound and isolation movements, including the barbell bench press, unilateral curls, and lat pulldowns, ensuring balanced muscle development. This program emphasizes standardized form for progressive overload, helping you push past your limits and achieve impressive gains. Equip yourself with a full gym and get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Chest
35.8%
Triceps
21.7%
Abs
17.9%
Front Delts
14.7%
Adductors
9.4%
Middle Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
5
Shoulder Press (Machine)
1
4-8 reps
RPE 9
6
Lat Row (Machine)
1
4-8 reps
RPE 9
7
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
8
Seated Unilateral Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
10
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
11
Hip Adductor (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
Lat Pulldown (Machine)1 Set
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)1 Set
4-8 Reps
@9
4
Platz Leg Press (Machine)1 Set
4-8 Reps
@9
5
Shoulder Press (Machine)1 Set
4-8 Reps
@9
6
Lat Row (Machine)1 Set
4-8 Reps
@9
7
Kelso Shrug (Machine)1 Set
4-8 Reps
@9
8
Seated Unilateral Leg Curl (Machine)1 Set
4-8 Reps
@9
9
Decline Sit Up (Weighted)1 Set
4-8 Reps
@9
10
Unilateral Recline Curl (Dumbbell)1 Set
4-8 Reps
@9
11
Hip Adductor (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 Pulldown1 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 Pulldown1 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