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Dorian Yates

by Prince G.
9 athletes joined

Program Description

Get big and strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 23, 2025 02:21
  • Last Edited
    Jul 30, 2025 09:24

Summary

Unleash your inner champion with the Dorian Yates workout program, a comprehensive 18-week journey designed for serious lifters. Comprising four intense training days each week, this program focuses on maximizing muscle growth and strength through targeted exercises like leg curls, shoulder presses, and tricep extensions. Each session emphasizes high-intensity sets to failure, ensuring you push your limits and achieve remarkable results. Equip yourself with a full gym and get ready to transform your physique!
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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
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
JM Press (Smith Machine)
1
6-8 reps
RPE 10
6
Tricep Extension (Machine)
1
6-8 reps
RPE 10
7
Single Arm Pushdown
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Underhand Lat Pulldown
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
7
Reverse Pec Deck
1
6-8 reps
RPE 10
8
Reverse Hyperextension
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Leg Curl
1 Set
8-10 Reps
@10
2
Leg Extension
1 Set
10-12 Reps
@10
3
Leg Press (45 Degrees)
1 Set
8-10 Reps
@10
4
Hack Squat
1 Set
5-8 Reps
@10
5
Stiff Leg Deadlift
1 Set
5-10 Reps
@10
6
Single-Leg Leg Curl
1 Set
8-10 Reps
@10
7
Standing Calf Raise
2 Sets
10-12 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Machine)
1 Set
6-8 Reps
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Barbell)
1 Set
6-8 Reps
@10
5
JM Press (Smith Machine)
1 Set
6-8 Reps
@10
6
Tricep Extension (Machine)
1 Set
6-8 Reps
@10
7
Single Arm Pushdown
1 Set
6-8 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
6-8 Reps
@10
2
Pull-Up (Weighted)
1 Set
4-8 Reps
@10
3
Chest Supported Row (Machine)
1 Set
6-8 Reps
@10
4
Unilateral Lat Focused Row
1 Set
6-8 Reps
@10
5
Underhand Lat Pulldown
1 Set
6-8 Reps
@10
6
Rear Delt Fly (Machine)
1 Set
6-8 Reps
@10
7
Reverse Pec Deck
1 Set
6-8 Reps
@10
8
Reverse Hyperextension
1 Set
6-8 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Chest Press (Machine)
1 Set
6-8 Reps
-
3
Pec Deck (Machine)
1 Set
6-8 Reps
-
4
Chest Fly (Machine)
1 Set
6-8 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
6-8 Reps
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Unilateral Preacher Curl
1 Set
6-8 Reps
@10