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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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