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Max’s sculpting 101

by Maxim E.
3 athletes joined

Program Description

Training sequence: - Monday: Legs - Tuesday: Chest / Triceps - Wednesday: Back / biceps - Thursday: REST DAY - Friday: Shoulder / small chest - Saturday: Hamstring / small back - Sunday: Full arm day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 31, 2024 04:45
  • Last Edited
    Jun 18, 2025 12:48

Summary

Transform your physique with Max's Sculpting 101, an intense 8-week program designed to sculpt and define your body. Committing to 6 days a week, you'll engage in targeted workouts focusing on muscle groups like chest, back, and arms, using a mix of dumbbells, machines, and cables. Each session is strategically crafted to maximize strength and endurance, pushing you to your limits with high-rep sets and progressive intensity. Get ready to elevate your training and achieve the sculpted look you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Chest Fly (Machine)
4
10 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
6
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Rope Lat Pulldown
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 8
6
21s (EZ Bar)
2
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
4
Front Raise Cable
3
8 reps
RPE 8
5
Upright Row (Barbell)
2
8 reps
RPE 7
6
Incline Bench Press (Barbell)
3
8 reps
RPE 7
7
Cable Crossover
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 7
2
French Press
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Forearm Cable Pull
2
AMRAP
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Chest Fly (Machine)
4 Sets
10 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@6
4
Cable Crossover
3 Sets
10 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
Day 3
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Seated Row (Cable)
3 Sets
10 Reps
@6
4
Rope Lat Pulldown
3 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
10 Reps
@8
6
21s (EZ Bar)
2 Sets
1 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
2
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7
4
Front Raise Cable
3 Sets
8 Reps
@8
5
Upright Row (Barbell)
2 Sets
8 Reps
@7
6
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
7
Cable Crossover
3 Sets
8 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Lying Leg Curl
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 6
1
Hammer Curl
3 Sets
10 Reps
@7
2
French Press
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
6
Forearm Cable Pull
2 Sets
AMRAP
@7
Day 1
1
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Squat (Barbell)
3 Sets
10 Reps
@6
3
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
4
Walking Lunge
2 Sets
12 Reps
@8
5
Standing Calf Raise
2 Sets
10 Reps
@8