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PRRS - Kvns

by LLCOOLK

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 07:42
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unlock your strength potential with the PRRS - Kvns program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll focus on power-building workouts that target your chest, arms, quads, hamstrings, and calves. Each session is crafted to push your limits with compound lifts like the barbell bench press and squats, complemented by accessory movements for balanced muscle development. Get ready to elevate your performance and achieve your strength goals in just three months!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
-
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
-
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
-
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
-
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
-
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
-
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
3
Chest Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 9-10
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9-10
6
Alternating Dumbbell Curl
2
4-6 reps
RPE 9-10
7
Wrist Curls
2
4-6 reps
RPE 9-10
8
Reverse Wrist Curl (Barbell)
2
4-6 reps
RPE 9-10
9
Sit Up
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Bench Press (Smith Machine)
3
10-12 reps
RPE 9-10
3
Incline Chest Fly (Dumbbell)
2
13-15 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
7-9 reps
RPE 9-10
5
Bicep Curl (Cable)
2
10-12 reps
RPE 9-10
6
Concentration Curl
2
13-15 reps
RPE 9-10
7
Reverse Wrist Curl (Barbell)
1
1
1
7-9 reps
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Sit Up
4
13-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 9-10
2B
Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
3
1
RPE 9-10
-
4
Chest Fly (Dumbbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
5A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
5B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 9-10
6
Bicep Curl (Cable)
3
1
RPE 9-10
-
7
Concentration Curl
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
8A
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 9-10
8B
Hammer Curl
2
8-10 reps
RPE 9-10
9
Reverse Wrist Curl (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
10
Sit Up
4
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 9-10
2
Leg Press (45 Degrees)
3
4-6 reps
RPE 9-10
3
Split Squat (Smith Machine)
2
4-6 reps
RPE 9-10
4
Leg Curl
4
4-6 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 9-10
6
Straight Leg Calf Raise
3
4-6 reps
RPE 9-10
7
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7-9 reps
RPE 9-10
2
Leg Extension
3
10-12 reps
RPE 9-10
3
Walking Lunge
2
13-15 reps
RPE 9-10
4
Leg Curl
2
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9-10
6
Lying Leg Curl
2
13-15 reps
RPE 9-10
7
Standing Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
8
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-10 reps
RPE 9-10
1B
Squat (Smith Machine)
2
8-10 reps
RPE 9-10
2A
Leg Press (45 Degrees)
2
8-10 reps
RPE 9-10
2B
Leg Extension
2
8-10 reps
RPE 9-10
3
Split Squat (Smith Machine)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Seated Hamstring Curl
3
8-10 reps
RPE 9-10
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
5A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
5B
Standing Calf Raise
2
8-10 reps
RPE 9-10
6
Seated Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 9-10
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9-10
3
Seated Row (Cable)
2
4-6 reps
RPE 9-10
4
Dumbbell Row
2
4-6 reps
RPE 9-10
5
Deadlift (Barbell)
4
4-6 reps
RPE 9-10
6
Sit Up
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
7-9 reps
RPE 9-10
2
Underhand Lat Pulldown
3
10-12 reps
RPE 9-10
3
Seated Row (Cable)
3
13-15 reps
RPE 9-10
4
Deadlift (Barbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Hyperextension
2
13-15 reps
RPE 9-10
6
Sit Up
4
13-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown Netural TMJ
2
8-10 reps
RPE 9-10
1B
Bent Over Row (Barbell)
2
8-10 reps
RPE 9-10
2A
T-Bar Row
2
8-10 reps
RPE 9-10
2B
Underhand Lat Pulldown
2
8-10 reps
RPE 9-10
3
Chest Supported Cable Row
2
10-12 reps
RPE 9-10
4A
Hyperextension
2
8-10 reps
RPE 9-10
4B
Deadlift (Barbell)
2
8-10 reps
RPE 9-10
5
Sit Up
4
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
-
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
-
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
-
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
4-6 reps
RPE 9-10
2
Upright Row (Barbell)
2
4-6 reps
RPE 9-10
3
Rear Delt Fly (Dumbbell)
2
4-6 reps
RPE 9-10
4
Shrug (Barbell)
2
4-6 reps
RPE 9-10
5
Shrug (Dumbbell)
2
4-6 reps
RPE 9-10
6
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 9-10
7
Tricep Rope Push Down (Cable)
3
4-6 reps
RPE 9-10
8
Standing Calf Raise
3
4-6 reps
RPE 9-10
9
Seated Calf Raise
2
4-6 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
7-9 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9-10
3
Lying Rear Lateral Raise
2
13-15 reps
RPE 9-10
4
Shrug (Dumbbell)
1
1
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
13-15 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9-10
7
Overhead Extension (Dumbbell)
3
13-15 reps
RPE 9-10
8
Straight Leg Calf Raise
1
2
7-9 reps
10-12 reps
RPE 9-10
RPE 9-10
9
Seated Calf Raise
2
13-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
8-10 reps
RPE 9-10
1B
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 9-10
2A
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9-10
3
Front Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
4A
Shrug (Dumbbell)
2
8-10 reps
RPE 9-10
4B
Upright Row (Barbell)
2
8-10 reps
RPE 9-10
5
Shrug (Barbell)
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
6A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9-10
6B
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
1
RPE 9-10
-
8A
Straight Leg Calf Raise
2
8-10 reps
RPE 9-10
8B
Seated Calf Raise
2
8-10 reps
RPE 9-10
9
Standing Calf Raise
1
1
10-12 reps
6-8 reps
RPE 9-10
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10