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Torso Limbs

by GymStalker
10 athletes joined

Program Description

Torso limbs program influenced by Jordan Peters' top set backoff method and Steve Shaw's Rep Goal System.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 11, 2024 01:43
  • Last Edited
    Jul 14, 2025 03:01

Summary

Unleash your potential with the Torso Limbs program, a comprehensive 16-week training plan designed for serious lifters. Comprising four sessions per week, this program emphasizes compound movements and targeted isolation exercises to sculpt your upper body and legs. Each workout features a mix of machines and free weights, ensuring you build strength and muscle effectively. With a focus on progressive overload and rep goals, you’ll see measurable gains while honing your technique. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
3
Seated Row (Machine)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
5
Lat Pulldown
2 Sets
6-8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-9
Day 2
1
Hamstring Curl
2 Sets
6-10 Reps
@9
2
Standing Calf Raise
2 Sets
AMRAP
@9-10
3
Leg Press
2 Sets
6-8 Reps
@9-10
4
Leg Extension
2 Sets
6-10 Reps
@9-10
5
Meadows Curl
2 Sets
5-7 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
5-7 Reps
@9-10
7
Hammer Curl (Cable)
2 Sets
5-7 Reps
@9-10
Day 3
1
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@7-9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
3
Chest Supported Row (Machine)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
4
Chest Fly (Cable)
2 Sets
6-8 Reps
@9-10
5
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@9-10
6
Standing Pullover (Cable)
2 Sets
6-8 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
4-6 Reps
5-7 Reps
@9-10
@9-10
2
Lunge (Dumbbell)
2 Sets
6-8 Reps
@9-10
3
Calf Raise (Leg Press)
2 Sets
AMRAP
@9-10
4
Tricep Pushdown (Cable)
2 Sets
5-7 Reps
@9-10
5
Face Away Cable Curl
2 Sets
5-7 Reps
@9-10
6
Cross Body Triceps Extension
2 Sets
5-7 Reps
@9-10