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Muscle gain JR

by Jonne R.
1 athletes joined

Program Description

Bodybuilding, muscle developement, overall mass.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 11:54
  • Last Edited
    Jul 10, 2025 01:17

Summary

Unlock your potential with the 18-week Muscle Gain JR program, designed for dedicated lifters ready to build serious muscle. With five training days each week, you'll engage in a balanced mix of upper and lower body workouts, utilizing a variety of machines and free weights to maximize hypertrophy. Each session is structured to challenge your strength and endurance, ensuring steady progress towards your muscle-building goals. Get ready to transform your physique and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.5%
Upper Back
9.5%
Biceps
9.1%
Middle Delts
9.1%
Quadriceps
9.1%
Front Delts
8.6%
Hamstrings
7.8%
Glutes
7.6%
Lats
7.4%
Chest
6.2%
Lower Back
5.3%
Abs
4.7%
Rear Delts
2.9%
Calves
2.1%
Forearms
0.8%
Abductors
0.4%
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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
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
2
5 reps
5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Abs Crunch (Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Single Arm Pushdown
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@7
2
Hack Squat
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
3
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Abs Crunch (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 3
1
Chest Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 4
1
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Pull-Up (Assisted)
2 Sets
6 Reps
@8
3
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 5
1
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@10