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Operation Bench 225 (Low Volume) V.4

by Christian L.

Program Description

Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 01:00
  • Last Edited
    Jul 10, 2025 01:14

Summary

Elevate your strength game with **Operation Bench 225 (Low Volume) V.4**, an 8-week program designed for serious lifters looking to maximize their bench press and overall strength. Commit to just three days a week, focusing on targeted full-body workouts that incorporate machines and free weights to build muscle effectively. Each session is crafted to push your limits with a variety of exercises, including shoulder presses, cable rows, and JM presses, ensuring balanced development and explosive power. Get ready to transform your physique and crush your lifting goals!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
20.3%
Front Delts
17.6%
Abs
13.5%
Calves
13.5%
Lats
6.8%
Chest
6.8%
Hamstrings
6.8%
Triceps
5.4%
Upper Back
5.4%
Biceps
2.7%
Rear Delts
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
2
Seated Wide Grip Row (Cable)
2 Sets
4-8 Reps
@9
3
JM Press (Machine)
2 Sets
4-8 Reps
@9
4
Back Extension (Barbell)
1 Set
4-8 Reps
@9
5
Unilateral Pulldown (Machine)
1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Cable)
1 Set
4-8 Reps
@9
7
Seated Low-To-High Fly (Cable)
1 Set
4-8 Reps
@9
8
Preacher Hammer Curl (Machine)
1 Set
4-8 Reps
@9
9
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
10
Decline Sit Up (Weighted)
1 Set
4-8 Reps
@9
11
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)
1 Set
4-8 Reps
@9
13
Calf Raise (Machine)
1 Set
4-8 Reps
@9
Day 2
1
Seated Shoulder Press (Smith Machine)
2 Sets
4-8 Reps
@9
2
Upper Back Row (Machine)
2 Sets
4-8 Reps
@9
3
Unilateral Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
4
Platz Squat (Barbell)
1 Set
4-8 Reps
@9
5
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
6
Lateral Raise (Machine)
1 Set
4-8 Reps
@9
7
Pec Deck (Machine)
1 Set
4-8 Reps
@9
8
Unilateral Reverse Pec Deck (Machine)
1 Set
4-8 Reps
@9
9
Unilateral Preacher Curl (Dumbbell)
1 Set
4-8 Reps
@9
10
Lying Leg Curl
1 Set
4-8 Reps
@9
11
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)
1 Set
4-8 Reps
@9
13
Calf Raise (Machine)
1 Set
4-8 Reps
@9
Day 3
1
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
2
Seated Wide Grip Row (Cable)
2 Sets
4-8 Reps
@9
3
JM Press (Machine)
2 Sets
4-8 Reps
@9
4
Back Extension (Barbell)
1 Set
4-8 Reps
@9
5
Unilateral Pulldown (Machine)
1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Cable)
1 Set
4-8 Reps
@9
7
Seated Low-To-High Fly (Cable)
1 Set
4-8 Reps
@9
8
Preacher Hammer Curl (Machine)
1 Set
4-8 Reps
@9
9
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
10
Decline Sit Up (Weighted)
1 Set
4-8 Reps
@9
11
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)
1 Set
4-8 Reps
@9
13
Calf Raise (Machine)
1 Set
4-8 Reps
@9