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BoostcampPNG

67

by Kaleb C.

Program Description

sigma

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2025 04:31
  • Last Edited
    Aug 19, 2025 04:34
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Dip (Weighted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
2
5-8 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Single Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 10
2
T-Bar Row
2
5-8 reps
RPE 10
3
Seated Row (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Lying Leg Curl
2
5-8 reps
RPE 10
3
Stiff Leg Deadlift
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-10 reps
RPE 10
RPE 10
5
Bar Pushdown
2
5-8 reps
RPE 10
6
Preacher Curl Machine
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@10
2
Dip (Weighted)
2 Sets
5-8 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
5-9 Reps
@10
Day 2
1
Donkey Calf Rasie
2 Sets
5-8 Reps
@10
2
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
3
Squat (Barbell)
2 Sets
5-8 Reps
@10
4
Lying Leg Curl
2 Sets
5-8 Reps
@10
5
Single Leg Extension
2 Sets
5-8 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
@10
2
T-Bar Row
2 Sets
5-8 Reps
@10
3
Seated Row (Machine)
2 Sets
5-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@10
5
Bar Pushdown
2 Sets
5-8 Reps
@10
6
Preacher Curl Machine
2 Sets
5-7 Reps
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
2
Bench Press (Close Grip)
2 Sets
5-8 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
5-8 Reps
@10
Day 5
1
Donkey Calf Rasie
2 Sets
5-8 Reps
@10
2
Lying Leg Curl
2 Sets
5-8 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@10
Day 6
1
Lat Pulldown
2 Sets
5-8 Reps
@10
2
Seated Row (Machine)
2 Sets
5-8 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
5-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
5-10 Reps
@10
@10
5
Bar Pushdown
2 Sets
5-8 Reps
@10
6
Preacher Curl Machine
2 Sets
5-8 Reps
@10