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5 days program Natural Lift

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Program Description

This Is for all leves training if you are a natural lifter And you want a science base training

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 06:17
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unlock your strength potential with the 5-Day Natural Lift program! Over 12 weeks, you'll engage in a balanced mix of push, pull, and leg workouts designed to build muscle and enhance overall fitness. Each session targets key muscle groups with a variety of exercises, ensuring progressive overload while keeping your workouts fresh and challenging. Get ready to transform your physique and boost your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
11.8%
Lats
11.8%
Biceps
9.8%
Hamstrings
9.1%
Chest
8.9%
Front Delts
8.9%
Middle Delts
6.7%
Quadriceps
6.2%
Glutes
3.5%
Rear Delts
2.7%
Calves
1.9%
Lower Back
1.5%
Forearms
1.2%
Abs
1.2%
Adductors
0.8%
Abductors
0.4%
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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)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8-9
3
Shoulder Press (Machine)
1 Set
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8-9
3
Single Arm Row (Cable)
2 Sets
6-10 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
6-10 Reps
@9.5
5
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@9
4
Seated Dip (Machine)
2 Sets
6-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
Day 5
1
Leg Curl
2 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
3
T-Bar Row
2 Sets
6-10 Reps
@9
4
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9