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BoostcampPNG

Lean Physique 4-Day Split

by Altamash
2 athletes joined

Program Description

This exercise helps in hypertrophy in us and we train one muscle twice every week and in this all the muscle groups are trained

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 10, 2025 03:58
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your physique with the Lean Physique 4-Day Split, an 18-week program designed to sculpt and strengthen your body through targeted workouts. This comprehensive plan features a mix of compound and isolation exercises, ensuring you hit every muscle group effectively. Train seven days a week with a focus on legs, back, and more, utilizing a full gym setup to maximize your gains. Get ready to build lean muscle and enhance your strength with a structured approach that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 10
8
Seated Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
2
6 reps
5 reps
RPE 8
RPE 7
2
Lat Pulldown
2
2
10 reps
8 reps
RPE 10
RPE 10
3
Barbell Row
2
1
10 reps
8 reps
RPE 10
RPE 8
4
One Arm Bent Over Row
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 10
RPE 8
3
Chest Fly (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 10
7
Shrug (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lying Tricep Extension (Barbell)
3
100 reps
RPE 10
7
Wrist Curls
3
20 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
2
1
15 reps
15 reps
RPE 10
RPE 9
9A
Seated Dumbbell Curl
2
15 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Leg Curl
2
1
15 reps
12 reps
RPE 10
RPE 10
5
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
45 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Press
3 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Leg Extension
3 Sets
15 Reps
@10
7
Standing Calf Raise
3 Sets
20 Reps
@10
8
Seated Calf Raise
3 Sets
20 Reps
@10
Day 2
1
Clean Deadlift
2 Sets
2 Sets
6 Reps
5 Reps
@8
@7
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
8 Reps
@10
@10
3
Barbell Row
2 Sets
1 Set
10 Reps
8 Reps
@10
@8
4
One Arm Bent Over Row
3 Sets
10 Reps
@10
5
Face Pull
3 Sets
15 Reps
@10
6
Seated Row (Cable)
3 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@10
@8
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
6
Rear Delt Fly (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@10
7
Shrug (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
2
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
3
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
6
Lying Tricep Extension (Barbell)
3 Sets
100 Reps
@10
7
Wrist Curls
3 Sets
20 Reps
@10
8
Reverse Wrist Curl (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@10
@9
9A
Seated Dumbbell Curl
2 Sets
15 Reps
@8
9B
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 5
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8
@8
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@10
@10
4
Leg Curl
2 Sets
1 Set
15 Reps
12 Reps
@10
@10
5
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
6
Standing Calf Raise
4 Sets
20 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
15 Reps
@10
3
Overhead Press (Barbell)
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
20 Reps
@10
6
Alternating Dumbbell Curl
3 Sets
12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
Day 7
1
Jog
1 Set
45 mins
@10