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Planet Fitness P/P/L A/B v2.0

by Eric F.

Program Description

Weeks 1–4 (Skill + Load Base) • Focus on controlled reps and clean form • Leave 1–2 RIR (Reps in Reserve) Weeks 5–8 (Progressive Overload) • Add weight OR reps each week • Rest times: 60–90 sec for strength, 30–60 sec for hypertrophy Weeks 9–11 (Peak Volume) • Add a 5th set for main movements • Use drop sets or rest-pause on last set • Focus on maximal volume with strict form Week 12 (Deload/Test) • Drop to 60–70% weight • Optional: test 10RM on machines • Emphasize joint recovery and mobility

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 27, 2025 02:26
  • Last Edited
    Aug 27, 2025 04:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
1
8 reps
8 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Shrug (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
3
1
15-20 reps
15-20 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Face Pull
2
20 reps
RPE 8
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
3
Lying Leg Curl
3
1
12 reps
12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
1
20 reps
20 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Shoulder Press (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Kickback
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Seated Row (Cable)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Shrug (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Goblet Squat
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Calf Raise (Machine)
3 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 4
1
Arnold Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Front Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Skull Crusher (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 5
1
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
2
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
5
Face Pull
2 Sets
20 Reps
@8
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Lying Leg Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Glute Kickback (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Hip Abductor (Machine)
2 Sets
1 Set
20 Reps
20 Reps
@8
@9
6
Calf Raise (Machine)
3 Sets
1 Set
20 Reps
20 Reps
@8
@9