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ANT/POST v4

by J3SS
5.0
(1 rating)

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 04:46
  • Last Edited
    Jul 10, 2025 01:17

Summary

Unleash your strength with the ANT/POST v4 program, an 18-week journey designed for serious lifters looking to sculpt their physique. This 4-day per week regimen targets both anterior and posterior muscle groups, combining machine, cable, and bodyweight exercises for a balanced approach to strength training. Each session is crafted to push your limits with specific rep ranges and RPE targets, ensuring you maximize your gains while honing your technique. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
2
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Front Raise
2
6-8 reps
RPE 9
6
Pec Deck (Machine)
2
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
2
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Preacher Curl (Machine)
2
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
8-10 reps
RPE 9
4
Archer Row (Cable)
2
8-10 reps
RPE 9
5
Kelso Shrug
2
6-8 reps
RPE 9
6
Cable Low Row
1
6-8 reps
RPE 9
7
Back Extension
1
8-10 reps
RPE 9
8
Leg Curl
1
6-8 reps
RPE 9
9
Hip Abductor (Machine)
2
6-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
3
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Front Raise
2 Sets
6-8 Reps
@9
6
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Preacher Curl (Machine)
2 Sets
6-8 Reps
@9
3
Hammer Curl (Cable)
1 Set
8-10 Reps
@9
4
Archer Row (Cable)
2 Sets
8-10 Reps
@9
5
Kelso Shrug
2 Sets
6-8 Reps
@9
6
Cable Low Row
1 Set
6-8 Reps
@9
7
Back Extension
1 Set
8-10 Reps
@9
8
Leg Curl
2 Sets
6-8 Reps
@9
9
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
3
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Front Raise
2 Sets
6-8 Reps
@9
6
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 4
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Preacher Curl (Machine)
2 Sets
6-8 Reps
@9
3
Hammer Curl (Cable)
1 Set
8-10 Reps
@9
4
Archer Row (Cable)
2 Sets
8-10 Reps
@9
5
Kelso Shrug
2 Sets
6-8 Reps
@9
6
Cable Low Row
1 Set
6-8 Reps
@9
7
Back Extension
1 Set
8-10 Reps
@9
8
Leg Curl
2 Sets
6-8 Reps
@9
9
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9