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Christopher Reeve inspired Superman III Programme

by Zenkai
3 athletes joined

Program Description

This workout is designed to get you the frame from 1983's Superman III. Use an 8 rep range to begin and work up to 15 reps. Once all sets can be completed at 15 reps, increase the weight. Designed to be joint-friendly use 2 seconds up and 4 seconds down method, focusing on the stretch. If needed substitute the movement if uncomfortable, as long as the replacement targets the same muscle 💪 60-90 seconds rest between sets

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2025 01:26
  • Last Edited
    May 12, 2025 02:36
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
RPE 8.5
2
Chest Press (Machine)
4
15 reps
RPE 8.5
3
Chest Fly (Machine)
4
15 reps
RPE 8.5
4
Shoulder Press (Machine)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
10 reps
RPE 8.5
2
Leg Press
4
20 reps
RPE 9
3
Standing Calf Raise
4
20 reps
RPE 9
4
Leg Extension
4
20 reps
RPE 9
5
Lying Leg Curl
4
15 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
6
Underhand Lat Pulldown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 8
2
Seated Row (Machine)
4
15 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Seated Dumbbell Curl
4
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
6
Tricep Pushdown (Cable)
3
20 reps
RPE 8
7
Underhand Tricep Pulldown (EZ Bar)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
15 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Incline Chest Press (Machine)
4
15 reps
RPE 8
4
Cable Crossover
4
15 reps
RPE 8
5
Shrug (Dumbbell)
4
20 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
15 Reps
@8.5
2
Chest Press (Machine)
4 Sets
15 Reps
@8.5
3
Chest Fly (Machine)
4 Sets
15 Reps
@8.5
4
Shoulder Press (Machine)
4 Sets
15 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Paused)
4 Sets
10 Reps
@8.5
2
Leg Press
4 Sets
20 Reps
@9
3
Standing Calf Raise
4 Sets
20 Reps
@9
4
Leg Extension
4 Sets
20 Reps
@9
5
Lying Leg Curl
4 Sets
15 Reps
@9
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 3
1
Lat Pulldown
4 Sets
15 Reps
@8
2
Seated Row (Machine)
4 Sets
15 Reps
@8
3
Face Pull
4 Sets
15 Reps
@7
4
Seated Dumbbell Curl
4 Sets
15 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
4 Sets
15 Reps
@8
6
Underhand Lat Pulldown
4 Sets
15 Reps
@8
Day 4
1
Stiff Leg Deadlift
4 Sets
15 Reps
@8
2
Seated Row (Cable)
4 Sets
15 Reps
@8
3
Incline Chest Press (Machine)
4 Sets
15 Reps
@8
4
Cable Crossover
4 Sets
15 Reps
@8
5
Shrug (Dumbbell)
4 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
20 Reps
@8
7
Underhand Tricep Pulldown (EZ Bar)
3 Sets
20 Reps
@8