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BoostcampPNG

Focus on Intensity

by Parker V.

Program Description

To accentuate intensity whilst managing time in the gym effectively.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2026 10:20
  • Last Edited
    Feb 09, 2026 02:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Triceps
9.7%
Abs
8.7%
Hamstrings
8.2%
Front Delts
7.7%
Biceps
7.7%
Quadriceps
7.7%
Glutes
6.8%
Chest
5.8%
Lats
5.8%
Middle Delts
4.8%
Forearms
3.9%
Lower Back
3.9%
Calves
3.9%
Rear Delts
2.9%
Abductors
1.4%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 9
5
Pull-Up (Bodyweight)
1
6-8 reps
RPE 10
6
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Hanging Leg Raise
2
6-8 reps
RPE 10
10
Side Bend (Dumbbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
1
8-10 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
One Arm Reverse Pec Deck
2
8-10 reps
RPE 10
7
Decline Crunch
2
6-8 reps
RPE 10
8
Russian Twist (Dumbbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Seated Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Tibialis Raises
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3-6 reps
5-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Modified Zottman Curl
1
8-10 reps
RPE 10
5
Cross Cable Tricep Extension
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Wrist Extension
2
8-10 reps
RPE 10
8
Bicep Curl (Cable)
1
6-8 reps
RPE 10
9
Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
10
Lying Upright Row (Straight Bar)
2
8-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Incline DB Y-Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Pull-Up (Neutral Grip, Weighted)
1 Set
6-8 Reps
@9
5
Pull-Up (Bodyweight)
1 Set
6-8 Reps
@10
6
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
9
Hanging Leg Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
10
Side Bend (Dumbbell)
1 Set
6-8 Reps
@10
Day 2
1
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Reverse Lunge (Barbell)
1 Set
8-10 Reps
@10
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
8-10 Reps
@10
6
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 3
1
Single Arm Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Bent Over Row (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Shrug (Barbell)
1 Set
6-8 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
One Arm Reverse Pec Deck
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Decline Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
8
Russian Twist (Dumbbell)
1 Set
6-10 Reps
@10
Day 4
1
Sissy Squat (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Seated Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Hyperextension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Press (45 Degrees)
1 Set
6-8 Reps
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
Tibialis Raises
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
3-6 Reps
5-8 Reps
@9
@10
2
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Modified Zottman Curl
1 Set
8-10 Reps
@10
5
Cross Cable Tricep Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Wrist Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
6-8 Reps
@10
9
Rear Delt Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
10
Lying Upright Row (Straight Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10