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BoostcampPNG

Superman hyp program

by devi charan

Program Description

Optimal, but very very hard to follow. Not for average gym goer, only try if you are a true masochist

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 28, 2025 01:39
  • Last Edited
    Oct 28, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.2%
Biceps
9.8%
Triceps
9.5%
Upper Back
9.4%
Front Delts
9%
Forearms
7.2%
Hamstrings
6.6%
Chest
6%
Quadriceps
5.6%
Glutes
5.6%
Lats
5.2%
Lower Back
4.6%
Abs
4.1%
Rear Delts
3.6%
Neck
2.6%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 10
3
Dip (Weighted)
3
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
6
Shrug (Barbell)
3
10 reps
RPE 10
7
Lat Prayer
3
8 reps
RPE 10
8
Pec Deck (Machine)
4
7 reps
RPE 10
9
Upright Row (Cable)
3
10 reps
RPE 10
10
Seated Row (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Dumbbell)
5
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
3
Lateral Raise (Cable)
5
8 reps
RPE 10
4
Preacher Curl (Dumbbell)
5
10 reps
RPE 10
5
Skull Crusher (Barbell)
5
10 reps
RPE 10
6
Incline Curl (Dumbbell)
5
7 reps
RPE 10
7
Lying Side Lateral Raise
5
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
5
7 reps
RPE 10
9
Shoulder Press (Machine)
5
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4
10 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
4
10 reps
10 reps
RPE 8
RPE 10
3
Squat (Smith Machine)
5
7 reps
RPE 10
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 10
5
Back Extension
5
10 reps
RPE 10
6
Cable Crunch
5
12 reps
RPE 10
7
Neck Curl
5
15 reps
RPE 10
8
Wrist Curls
5
15 reps
RPE 10
9
Wrist Extension (Dumbbell)
5
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
8 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@10
5
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@10
6
Shrug (Barbell)
3 Sets
10 Reps
@10
7
Lat Prayer
3 Sets
8 Reps
@10
8
Pec Deck (Machine)
4 Sets
7 Reps
@10
9
Upright Row (Cable)
3 Sets
10 Reps
@10
10
Seated Row (Cable)
3 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
8 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@10
5
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@10
6
Shrug (Barbell)
3 Sets
10 Reps
@10
7
Lat Prayer
3 Sets
8 Reps
@10
8
Pec Deck (Machine)
4 Sets
7 Reps
@10
9
Upright Row (Cable)
3 Sets
10 Reps
@10
10
Seated Row (Cable)
3 Sets
10 Reps
@10
Day 2
1
Single Arm Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
2
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@10
3
Lateral Raise (Cable)
5 Sets
8 Reps
@10
4
Preacher Curl (Dumbbell)
5 Sets
10 Reps
@10
5
Skull Crusher (Barbell)
5 Sets
10 Reps
@10
6
Incline Curl (Dumbbell)
5 Sets
7 Reps
@10
7
Lying Side Lateral Raise
5 Sets
15 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
5 Sets
7 Reps
@10
9
Shoulder Press (Machine)
5 Sets
7 Reps
@10
Day 5
1
Single Arm Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
2
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@10
3
Lateral Raise (Cable)
5 Sets
8 Reps
@10
4
Preacher Curl (Dumbbell)
5 Sets
10 Reps
@10
5
Skull Crusher (Barbell)
5 Sets
10 Reps
@10
6
Incline Curl (Dumbbell)
5 Sets
7 Reps
@10
7
Lying Side Lateral Raise
5 Sets
15 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
5 Sets
7 Reps
@10
9
Shoulder Press (Machine)
5 Sets
7 Reps
@10
Day 3
1
Seated Hamstring Curl
1 Set
4 Sets
10 Reps
10 Reps
@8
@10
2
Leg Extension
1 Set
4 Sets
10 Reps
10 Reps
@8
@10
3
Squat (Smith Machine)
5 Sets
7 Reps
@10
4
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Back Extension
5 Sets
10 Reps
@10
6
Cable Crunch
5 Sets
12 Reps
@10
7
Neck Curl
5 Sets
15 Reps
@10
8
Wrist Curls
5 Sets
15 Reps
@10
9
Wrist Extension (Dumbbell)
5 Sets
15 Reps
@10
Day 6
1
Seated Hamstring Curl
1 Set
4 Sets
10 Reps
10 Reps
@8
@10
2
Leg Extension
1 Set
4 Sets
10 Reps
10 Reps
@8
@10
3
Squat (Smith Machine)
5 Sets
7 Reps
@10
4
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Back Extension
5 Sets
10 Reps
@10
6
Cable Crunch
5 Sets
12 Reps
@10
7
Neck Curl
5 Sets
15 Reps
@10
8
Wrist Curls
5 Sets
15 Reps
@10
9
Wrist Extension (Dumbbell)
5 Sets
15 Reps
@10