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Pavan's Cutting Bro Split

by Coach Pav

Program Description

This is for me to progressive overload while cutting

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 13, 2025 04:07
  • Last Edited
    Aug 13, 2025 02:59

Summary

Transform your physique with Pavan's Cutting Bro Split, an 18-week program designed for serious lifters ready to shed fat and build muscle. Committing to five days a week, you'll tackle targeted workouts focusing on major muscle groups, including chest, back, and legs, with explosive movements that enhance strength and definition. Each session is meticulously structured with a mix of compound and isolation exercises, ensuring you maximize your gains while keeping intensity high. Get ready to sculpt your body and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Dip (Bodyweight)
2
8-10 reps
RPE 6
5
Pec Deck (Machine)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Dip (Bodyweight)
2
8-10 reps
RPE 6
5
Pec Deck (Machine)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 7
4
Dip (Bodyweight)
2
8-10 reps
RPE 6
5
Pec Deck (Machine)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 6
2
Pendlay Row
2
8-10 reps
RPE 6
3
Seated Row (Cable)
2
10-12 reps
RPE 6
4
Lat Pulldown
2
12-15 reps
RPE 7
5
Straight Arm Pulldown
2
12-15 reps
RPE 7
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 6
2
Pendlay Row
2
8-10 reps
RPE 6
3
Seated Row (Cable)
2
10-12 reps
RPE 6
4
Lat Pulldown
2
12-15 reps
RPE 7
5
Straight Arm Pulldown
2
12-15 reps
RPE 7
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Pendlay Row
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
RPE 6
2
Pendlay Row
2
8-10 reps
RPE 6
3
Seated Row (Cable)
2
10-12 reps
RPE 6
4
Lat Pulldown
2
12-15 reps
RPE 7
5
Straight Arm Pulldown
2
12-15 reps
RPE 7
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
4
Box Jump
3
6 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 7
6
Nordic Curl
2
6-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
4
Box Jump
3
6 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 7
6
Nordic Curl
2
6-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Box Jump
4
6 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 9
6
Nordic Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
4
Box Jump
3
6 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 7
6
Nordic Curl
2
6-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 6
2A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
2B
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
3
Shoulder Press (Machine)
2
10 reps
RPE 6
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 6
2A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
2B
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
3
Shoulder Press (Machine)
2
10 reps
RPE 6
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 6
2A
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
2B
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7
3
Shoulder Press (Machine)
2
10 reps
RPE 6
4
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
6-8 reps
RPE 6
2
Lat Pulldown Bicep Curls
3
8-10 reps
RPE 6
3A
Overhead Tricep Extension (Dumbbell)
2
15-20 reps
RPE 7
3B
Leaning Dumbbell Curls
2
12-15 reps
RPE 7
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7
6
Tricep Kickback
2
15 reps
RPE 7
7
Bicep Curl (Machine)
2
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
6-8 reps
RPE 6
2
Lat Pulldown Bicep Curls
3
8-10 reps
RPE 6
3A
Overhead Tricep Extension (Dumbbell)
2
15-20 reps
RPE 7
3B
Leaning Dumbbell Curls
2
12-15 reps
RPE 7
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7
6
Tricep Kickback
2
15 reps
RPE 7
7
Bicep Curl (Machine)
2
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown Bicep Curls
4
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
3B
Leaning Dumbbell Curls
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
7
Bicep Curl (Machine)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
6-8 reps
RPE 6
2
Lat Pulldown Bicep Curls
3
8-10 reps
RPE 6
3A
Overhead Tricep Extension (Dumbbell)
2
15-20 reps
RPE 7
3B
Leaning Dumbbell Curls
2
12-15 reps
RPE 7
4
Skull Crusher (Barbell)
2
8-10 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7
6
Tricep Kickback
2
15 reps
RPE 7
7
Bicep Curl (Machine)
2
12-15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
@8
2
Pendlay Row
3 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
12-15 Reps
@9
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 3
1
Trap Bar Deadlift
4 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Box Jump
4 Sets
6 Reps
@8
5
Standing Calf Raise
4 Sets
12-15 Reps
@9
6
Nordic Curl
3 Sets
6-8 Reps
@8
Day 4
1
Seated Military Press (Smith Machine)
4 Sets
6-8 Reps
@8
2A
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@9
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
Day 5
1
JM Press (Smith Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown Bicep Curls
4 Sets
8-10 Reps
@8
3A
Overhead Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
3B
Leaning Dumbbell Curls
3 Sets
12-15 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@9
6
Tricep Kickback
3 Sets
15 Reps
@9
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
@9