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
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 27, 2025 02:26
- Last EditedAug 31, 2025 07:07
Summary
Transform your strength training routine with the **Planet Fitness P/P/L A/B v2.0** program! Over 12 weeks, this dynamic 6-day-a-week plan focuses on push/pull/legs splits, ensuring balanced muscle development and maximum gains. Each session is packed with targeted exercises, from chest presses to lat pulldowns, utilizing a full gym setup to challenge your limits. Get ready to build strength, enhance your physique, and achieve your fitness goals with structured intensity and variety!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
10.9%
Biceps
8.9%
Glutes
8.5%
Front Delts
8.5%
Quadriceps
8.2%
Hamstrings
7.7%
Chest
7.2%
Lats
6.6%
Middle Delts
5.5%
Rear Delts
4%
Calves
3.9%
Forearms
2.7%
Abs
1.8%
Abductors
1.8%
Lower Back
1.5%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Kickback2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 2
1
Wide Grip Lat Pulldown3 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 Squat3 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 Press3 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 Extension2 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 4
1
Arnold Press3 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 Raise2 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 Pull2 Sets
20 Reps
@8
6
Reverse Pec Deck2 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 Curl3 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