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67

by Kaleb C.

Program Description

sigma

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2025 04:31
  • Last Edited
    Sep 27, 2025 05:37

Summary

**67** is an 18-week program designed to build strength and muscle with a focused 6-day training schedule. Each workout targets specific muscle groups, incorporating a variety of exercises like the Incline Bench Press, Weighted Pull-Ups, and Squats, ensuring a comprehensive approach to your fitness goals. With a mix of machines, free weights, and cables, you'll challenge your body and push your limits. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Middle Delts
11.3%
Biceps
10.3%
Lats
10.1%
Front Delts
9.7%
Hamstrings
9.2%
Chest
9%
Triceps
9%
Quadriceps
7.6%
Glutes
4.9%
Adductors
2%
Rear Delts
1.6%
Lower Back
1.2%
Forearms
1.1%
Abs
0.8%
Abductors
0.6%
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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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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
Pendulum Squat
3
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
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 (Dumbbell)
2
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Lateral Raise (Machine)
2
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
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
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Donkey Calf Rasie
2
5-8 reps
RPE 10
2
Stiff Leg Deadlift
2
5-8 reps
RPE 10
3
Leg Press (45 Degrees)
3
5-8 reps
RPE 10
4
Lying Leg Curl
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 reps
RPE 10
Day 6
#
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
5-8 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
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
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
Pendulum Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@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 (Dumbbell)
2 Sets
5-7 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
4
Lateral Raise (Machine)
2 Sets
5-8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
5-8 Reps
@10
Day 5
1
Donkey Calf Rasie
2 Sets
5-8 Reps
@10
2
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Lying Leg Curl
2 Sets
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
Day 6
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
5-8 Reps
@10