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Freakzilla

by Farrukh K.

Program Description

To gain strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 30, 2024 02:04
  • Last Edited
    Jun 18, 2025 08:45

Summary

Unleash your inner beast with the 12-week Freakzilla program, designed for serious lifters ready to transform their physique. This intense 6-day-a-week regimen focuses on building strength and muscle through a variety of compound and isolation exercises, including hack squats, pull-ups, and Romanian deadlifts. With a mix of machine and free-weight workouts, you'll target every major muscle group, ensuring balanced development and explosive gains. Get ready to push your limits and achieve the results you've always dreamed of!
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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
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Bench Press (Dumbbell)
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Face Pull
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
2
9 reps
8 reps
RPE 9.5
RPE 9.5
7
Preacher Curl (EZ Bar)
1
2
8 reps
7 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
3
Seated Hamstring Curl
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Single Arm Row (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 9.5
5
Pec Deck (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
4
Chest Fly (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
5
Lat Pulldown (Single Arm)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
6
Face Pull
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
3
Incline Tricep Extension (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
7 reps
RPE 9
RPE 9.5
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
9 reps
8 reps
RPE 9.5
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
8 reps
7 reps
RPE 9.5
RPE 9.5
7
Single Leg Press
2
10 reps
RPE 9.5
8
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@9.5
3
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
8 Reps
@9.5
@9.5
4
Leg Extension
2 Sets
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@9
@9.5
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@9
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
3
One Arm Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@9.5
@9.5
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9.5
@9.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9.5
@9.5
7
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@9
@9.5
Day 4
No exercises added to this day
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
7 Reps
@9.5
@9.5
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9.5
@9.5
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9.5
@9.5
6
Face Pull
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
Day 6
1
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
9 Reps
8 Reps
@9.5
@9.5
3
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
9 Reps
8 Reps
@9.5
@9.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
@9
@9.5
@9.5
5
Incline Curl (Dumbbell)
1 Set
1 Set
9 Reps
8 Reps
@9.5
@9.5
6
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
7 Reps
@9.5
@9.5
7
Single Leg Press
2 Sets
10 Reps
@9.5
8
Seated Hamstring Curl
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
5 Reps
5 Reps
@9
@9.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
10 Reps
8 Reps
@9
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Face Pull
1 Set
2 Sets
12 Reps
10 Reps
@9.5
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
9 Reps
8 Reps
@9.5
@9.5
7
Preacher Curl (EZ Bar)
1 Set
2 Sets
8 Reps
7 Reps
@9.5
@9.5