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BoostcampPNG

J3U+MtnDog: Part 1

by Matthew C.

Program Description

Build —> Prep.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle, Strength, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 23, 2026 04:47
  • Last Edited
    Mar 23, 2026 06:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Upper Back
11%
Rear Delts
9.3%
Front Delts
9.1%
Abs
8.8%
Biceps
8.3%
Lats
8.1%
Middle Delts
7.3%
Chest
5.8%
Glutes
5.1%
Hamstrings
3.9%
Quadriceps
3.3%
Forearms
2.6%
Stretching
1.9%
Calves
1.9%
Lower Back
1.8%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Dead Bug
2
10-12 reps
RPE 6
2
Pallof Press (cable)
2
10-12 reps
RPE 6
3
Leg Extension (Single Leg)
1
12-15 reps
RPE 6
4
Rogers Pendulum
1
6-10 reps
RPE 6
5
Watson Leg Press
1
10-12 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 6
7
Arsenal Standing Calf Raise
2
10-15 reps
RPE 6
8
Cable Crunch
2
12-15 reps
RPE 6
9
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 6
2
Pallof Press (cable)
2
10-12 reps
RPE 6
3
Leg Extension (Single Leg)
1
12-15 reps
RPE 6
4
Rogers Pendulum
1
6-10 reps
RPE 6
5
Watson Leg Press
1
10-12 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 6
7
Arsenal Standing Calf Raise
2
10-15 reps
RPE 6
8
Cable Crunch
2
12-15 reps
RPE 6
9
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 6
2
Pallof Press (cable)
2
10-12 reps
RPE 6
3
Leg Extension (Single Leg)
1
12-15 reps
RPE 6
4
Rogers Pendulum
1
6-10 reps
RPE 6
5
Watson Leg Press
1
10-12 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 6
7
Arsenal Standing Calf Raise
2
10-15 reps
RPE 6
8
Cable Crunch
2
12-15 reps
RPE 6
9
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
2
10-12 reps
RPE 9
2
Pallof Press (cable)
2
10-12 reps
RPE 9
3
Leg Extension (Single Leg)
2
12-15 reps
RPE 9
4
Rogers Pendulum
3
6-10 reps
RPE 9
5
Watson Leg Press
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Arsenal Standing Calf Raise
4
10-15 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
9
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 6
2
Pull-Up (Weighted)
2
6-10 reps
RPE 6
3
Wide Grip Lat Pulldown
1
10-12 reps
RPE 6
4
Pullover (Dumbbell)
1
10-12 reps
RPE 6
5
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
7
Face Pull
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 6
2
Pull-Up (Weighted)
2
6-10 reps
RPE 6
3
Wide Grip Lat Pulldown
1
10-12 reps
RPE 6
4
Pullover (Dumbbell)
1
10-12 reps
RPE 6
5
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
7
Face Pull
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 6
2
Pull-Up (Weighted)
2
6-10 reps
RPE 6
3
Wide Grip Lat Pulldown
1
10-12 reps
RPE 6
4
Pullover (Dumbbell)
1
10-12 reps
RPE 6
5
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 6
7
Face Pull
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
15-20 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
2
10-12 reps
RPE 9
5
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 6
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6
3
Arsenal Incline Press
1
10-12 reps
RPE 6
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6
6
One Arm Lateral Raise (Cable)
1
15-20 reps
RPE 6
7
Dip (Weighted)
1
6-8 reps
RPE 6
8
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 6
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6
3
Arsenal Incline Press
1
10-12 reps
RPE 6
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6
6
One Arm Lateral Raise (Cable)
1
15-20 reps
RPE 6
7
Dip (Weighted)
1
6-8 reps
RPE 6
8
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 6
2
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6
3
Arsenal Incline Press
1
10-12 reps
RPE 6
4
Chest Fly (Cable)
2
12-15 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6
6
One Arm Lateral Raise (Cable)
1
15-20 reps
RPE 6
7
Dip (Weighted)
1
6-8 reps
RPE 6
8
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Arsenal Incline Press
2
10-12 reps
RPE 9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
7
Dip (Weighted)
3
6-8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
10 reps
RPE 8
2
Dead Bug
2
12 reps
RPE 8
3
Nautilus Seated Leg Curl
2
12-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
5
Hip Thrust (Machine)
1
10-12 reps
RPE 6
6
Walking Lunge (Dumbbell)
1
12-16 reps
RPE 6
7
Nautilus Seated Leg Curl
2
10-12 reps
RPE 6
8
Calf Raise (Bodyweight)
2
20-25 reps
RPE 6
9
Cable Crunch
2
12-15 reps
RPE 6
10
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nautilus Seated Leg Curl
2
12-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Walking Lunge (Dumbbell)
1
12-16 reps
RPE 6
5
Nautilus Seated Leg Curl
2
10-12 reps
RPE 6
6
Calf Raise (Bodyweight)
2
20-25 reps
RPE 6
7
Cable Crunch
2
12-15 reps
RPE 6
8
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Nautilus Seated Leg Curl
2
12-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
3
Hip Thrust (Machine)
1
10-12 reps
RPE 6
4
Walking Lunge (Dumbbell)
1
12-16 reps
RPE 6
5
Nautilus Seated Leg Curl
2
10-12 reps
RPE 6
6
Calf Raise (Bodyweight)
2
20-25 reps
RPE 6
7
Cable Crunch
2
12-15 reps
RPE 6
8
Hanging Leg Raise
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
12-15 reps
RPE 9
2
Dead Bug
2
12 reps
RPE 9
3
Nautilus Seated Leg Curl
2
10-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
12-16 reps
RPE 9
7
Nautilus Seated Leg Curl
2
12-15 reps
RPE 9
8
Calf Raise (Bodyweight)
4
20-25 reps
RPE 9
9
Cable Crunch
2
12-15 reps
RPE 9
10
Hanging Leg Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 6
3
Watson Lateral Raise (Combo Machine)
1
15-20 reps
RPE 6
4
Rear Delt Fly (Machine)
1
15-20 reps
RPE 6
5
Upright Row (Cable)
1
10-12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 6
7
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 6
8
Preacher Curl (Machine)
2
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 6
3
Watson Lateral Raise (Combo Machine)
1
15-20 reps
RPE 6
4
Rear Delt Fly (Machine)
1
15-20 reps
RPE 6
5
Upright Row (Cable)
1
10-12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 6
7
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 6
8
Preacher Curl (Machine)
2
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 6
3
Watson Lateral Raise (Combo Machine)
1
15-20 reps
RPE 6
4
Rear Delt Fly (Machine)
1
15-20 reps
RPE 6
5
Upright Row (Cable)
1
10-12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 6
7
Overhead Tricep Extension (Dumbbell)
1
12-15 reps
RPE 6
8
Preacher Curl (Machine)
2
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Watson Lateral Raise (Combo Machine)
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Upright Row (Cable)
2
10-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 9
8
Preacher Curl (Machine)
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 6
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 6
3
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
4
Straight Arm Pulldown
1
12-15 reps
RPE 6
5
Rear Delt Fly (Cable)
1
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
7
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 6
8
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 6
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 6
3
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
4
Straight Arm Pulldown
1
12-15 reps
RPE 6
5
Rear Delt Fly (Cable)
1
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
7
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 6
8
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 6
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 6
3
Atlantis Chest-Supported Row
1
10-12 reps
RPE 6
4
Straight Arm Pulldown
1
12-15 reps
RPE 6
5
Rear Delt Fly (Cable)
1
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 6
7
Hammer Curl (Dumbbell)
1
10-12 reps
RPE 6
8
Incline Curl (Dumbbell)
1
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
MaxPump Single Arm Row
2
12-15 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Atlantis Chest-Supported Row
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
2
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Dead Bug
2 Sets
10-12 Reps
@6
2
Pallof Press (cable)
2 Sets
10-12 Reps
@6
3
Leg Extension (Single Leg)
1 Set
12-15 Reps
@6
4
Rogers Pendulum
1 Set
6-10 Reps
@6
5
Watson Leg Press
1 Set
10-12 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@6
7
Arsenal Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@6
8
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
9
Hanging Leg Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@6
Day 2
1
Straight Arm Pulldown
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@6
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@6
@6
3
Wide Grip Lat Pulldown
1 Set
10-12 Reps
@6
4
Pullover (Dumbbell)
1 Set
10-12 Reps
@6
5
Atlantis Chest-Supported Row
1 Set
10-12 Reps
@6
6
Rear Delt Fly (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@6
7
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@6
Day 3
1
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
3
Arsenal Incline Press
1 Set
10-12 Reps
@6
4
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
6
One Arm Lateral Raise (Cable)
1 Set
15-20 Reps
@6
7
Dip (Weighted)
1 Set
6-8 Reps
@6
8
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@6
Day 4
1
Glute Bridge (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
2
Dead Bug
1 Set
1 Set
12 Reps
12 Reps
@8
@8
3
Nautilus Seated Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
4
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
@6
5
Hip Thrust (Machine)
1 Set
10-12 Reps
@6
6
Walking Lunge (Dumbbell)
1 Set
12-16 Reps
@6
7
Nautilus Seated Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
8
Calf Raise (Bodyweight)
1 Set
1 Set
20-25 Reps
20-25 Reps
@6
@6
9
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
10
Hanging Leg Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@6
Day 5
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@6
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
6-8 Reps
@6
3
Watson Lateral Raise (Combo Machine)
1 Set
15-20 Reps
@6
4
Rear Delt Fly (Machine)
1 Set
15-20 Reps
@6
5
Upright Row (Cable)
1 Set
10-12 Reps
@6
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
7
Overhead Tricep Extension (Dumbbell)
1 Set
12-15 Reps
@6
8
Preacher Curl (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
Day 6
1
MaxPump Single Arm Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
3
Atlantis Chest-Supported Row
1 Set
10-12 Reps
@6
4
Straight Arm Pulldown
1 Set
12-15 Reps
@6
5
Rear Delt Fly (Cable)
1 Set
15-20 Reps
@6
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@6
7
Hammer Curl (Dumbbell)
1 Set
10-12 Reps
@6
8
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6