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Pyramid Scheme 2

by Zach D.
5 athletes joined

Program Description

Work through different rep ranges on each exercise to get maximum benefit of Hypertrophy and Strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 08:09
  • Last Edited
    Jun 18, 2025 12:51

Summary

Get ready to transform your strength with Pyramid Scheme 2, a comprehensive 12-week program designed for serious lifters. Training five days a week, you'll tackle a variety of exercises targeting all major muscle groups, from lower body power moves like Bulgarian split squats to upper body staples like incline bench presses. Each session is meticulously structured to progressively challenge your limits, ensuring you build muscle and strength effectively. Equip yourself with a full gym and unleash your potential with this dynamic workout plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split squat Smith Machine
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
6 Reps
8 Reps
@6
@7
@9
@8
@7
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
9 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@10
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
12 Reps
15 Reps
@7
@8
@9
@9
@10
4
Weighted Carry
5 Sets
1-2 mins
@8
5
Decline Crunch (Weighted)
5 Sets
10-20 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
5
Ghd Situps
3 Sets
10-25 Reps
@9
Day 3
1
T-Bar Row
1 Set
1 Set
3 Sets
1 Set
1 Set
20 Reps
12 Reps
5 Reps
12 Reps
20 Reps
@6
@7
@9
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
5A
Ab Wheel
3 Sets
10 Reps
@9
5B
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@8
@8
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
3
Bulgarian Split squat Smith Machine
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
6 Reps
8 Reps
@6
@7
@8
@8
@8
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
5
Cable Crunch
5 Sets
10-20 Reps
@8
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@8
@8
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
4
Lock Arm Practice
6 Sets
10-15 Reps
@9
5
Shrug (Trap Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8