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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
9.6%
Upper Back
9%
Chest
8.8%
Lats
8.4%
Middle Delts
8.4%
Quadriceps
7.9%
Glutes
6.9%
Biceps
5.9%
Rear Delts
5.3%
Hamstrings
4.6%
Other
2.4%
Calves
2.4%
Abs
2.4%
Lower Back
1.7%
Forearms
1.1%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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