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TRavage

by Tal R.

Program Description

Serious Gains or Death

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 11:31
  • Last Edited
    Aug 31, 2025 11:50

Summary

**TRavage** is an intense 10-week program designed to sculpt and strengthen your entire body with a focus on legs, torso, and arms. Committing to six days a week, you’ll engage in a variety of exercises, including leg presses, bench presses, and Romanian deadlifts, using a full gym setup. Each workout is structured to push your limits, ensuring you build muscle and improve endurance. Get ready to transform your physique and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
11.8%
Middle Delts
10.5%
Chest
10.1%
Biceps
8.9%
Upper Back
8.9%
Lats
6.1%
Hamstrings
6%
Quadriceps
5.2%
Calves
4%
Forearms
3.4%
Glutes
3.1%
Lower Back
3%
Rear Delts
2.8%
Abs
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
5-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
85 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
5 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
5-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Pec Deck (Machine)
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Pec Deck (Machine)
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
3
Preacher Curl (Machine)
1
6-10 reps
-
4
Overhead Tricep Extension (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
3
Preacher Curl (Machine)
1
6-10 reps
-
4
Overhead Tricep Extension (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
10 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Back Extension (Weighted)
1
6-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
5 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Back Extension (Weighted)
1
6-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
1
10-15 reps
-
3
Chest Press (Machine)
1
6-12 reps
RPE 9-10
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
1
10-15 reps
-
3
Chest Press (Machine)
1
6-12 reps
RPE 9-10
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
15-20 reps
-
9
Wrist Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
15-20 reps
-
9
Wrist Extension
1
15-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
GHD Sit-Up
3 Sets
6-10 Reps
-
Day 2
1
Bench Press (Smith Machine)
4 Sets
6-8 Reps
@9-10
2
Narrow Neutral Pulldown
4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
5
Pec Deck (Machine)
3 Sets
10-15 Reps
-
6
1 Arm Machine Row
3 Sets
10-15 Reps
-
7
Standing Pullover (Cable)
2 Sets
15-20 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
3
Preacher Curl (Machine)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Upright Row (Barbell)
3 Sets
15-20 Reps
-
Day 4
1
Leg Press (45 Degrees,Paused)
3 Sets
10 Reps
@7
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
GHD Sit-Up
3 Sets
6-10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8-9
2
Wide Neutral Pulldown
4 Sets
10-15 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
@9-10
4
T-Bar Row
3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
Day 6
1
Incline Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9-10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-20 Reps
-
6
Lu Lateral Raise
3 Sets
10-15 Reps
-
7
Reverse Pec Deck
3 Sets
15-20 Reps
-
8
Wrist Curls
2 Sets
15-20 Reps
-
9
Wrist Extension
2 Sets
15-20 Reps
-