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Reys Japan Special PPLUL Arms (optional)

by Reymundo V.
1 athletes joined

Program Description

hit every body part at least twice a week, making improvement in weight week by week on your own. Giving arms their own day at the end of the week.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 04:38
  • Last Edited
    Jul 10, 2025 01:19

Summary

Embark on a transformative 16-week journey with the Reys Japan Special PPLUL Arms program, designed for those ready to push their limits. This 6-day-a-week regimen combines push, pull, and leg workouts, focusing on compound and isolation exercises to sculpt your upper body and arms. With a mix of barbell, cable, and machine movements, you'll build strength and definition while honing your technique. Get ready to elevate your training and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Seated Dip (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Barbell Row
4
6 reps
RPE 9
3
Standing Pullover (Cable)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
4 reps
RPE 9
5
Preacher Curl (Machine)
4
6 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
4 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Squat (Smith Machine)
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Hip Adductor (Machine)
4
6 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Shoulder Press (Machine)
4
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Standing Pullover (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
12 reps
RPE 8
6
Glute Bridge (Barbell)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
4
12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
4
Single Arm Pushdown
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
8
Cable Crunch
4
12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@9
2
Incline Bench Press (Smith Machine)
4 Sets
6 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Seated Dip (Machine)
2 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)
5 Sets
6 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
6 Reps
@9
2
Barbell Row
4 Sets
6 Reps
@9
3
Standing Pullover (Cable)
3 Sets
8 Reps
@10
4
Seated Row (Cable)
3 Sets
4 Reps
@9
5
Preacher Curl (Machine)
4 Sets
6 Reps
@10
6
Hammer Curl (Dumbbell)
3 Sets
4 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
8 Reps
@9
Day 3
1
Hack Squat
4 Sets
4 Reps
@10
2
Leg Extension
4 Sets
8 Reps
@10
3
Squat (Smith Machine)
3 Sets
6 Reps
@9
4
Seated Hamstring Curl
3 Sets
8 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
6
Hip Adductor (Machine)
4 Sets
6 Reps
@10
7
Cable Crunch
4 Sets
12 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Shoulder Press (Machine)
4 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Standing Pullover (Cable)
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@10
3
Leg Extension
3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
5
Seated Hamstring Curl
2 Sets
12 Reps
@8
6
Glute Bridge (Barbell)
4 Sets
12 Reps
@9
Day 6
1
Preacher Curl (Machine)
4 Sets
12 Reps
@9
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
3
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@9
4
Single Arm Pushdown
4 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
8
Cable Crunch
4 Sets
12 Reps
@10