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fullbody by TBJP (Jordan Peters)

by Nikita I.
12 athletes joined

Program Description

Strength training program to build muscle and increase strength for natural bodybuilders as fast as possible

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 25, 2025 04:31
  • Last Edited
    Jul 12, 2025 09:27

Summary

Unlock your full potential with the "fullbody by TBJP" program, designed by Jordan Peters for a comprehensive 16-week transformation. This 4-day-a-week regimen focuses on full-body workouts that push you to your limits, employing techniques like microloading to ensure continuous progress. Each session is crafted to maximize muscle engagement and strength gains, featuring a variety of exercises from incline bench presses to Romanian deadlifts. Equip yourself with a full gym and get ready to elevate your fitness journey to new heights!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
1 Set
6-10 Reps
@10
5
T-Bar Row
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Bicep Curl (Cable)
1 Set
6-10 Reps
@10
8
Single Arm Pushdown
1 Set
6-10 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
@10
10
Leg Press (45 Degrees)
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Seated Calf Raise
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
2
Seated Hamstring Curl
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
6-10 Reps
@10
6
Incline Bench Press (Smith Machine)
1 Set
15-25 Reps
@10
7
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
8
Bench Press (Close Grip)
1 Set
15-25 Reps
@10
9
Lateral Raise (Machine)
1 Set
15-25 Reps
@10
10
Lat Pulldown (Neutral Grip)
1 Set
15-25 Reps
@10
11
Seated Row (Cable)
1 Set
15-25 Reps
@10
12
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
13
Bayesian Curl
1 Set
15-25 Reps
@10
14
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
2
AD Press (Smith Machine)
1 Set
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-10 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-10 Reps
@10
5
Single Arm Row (Cable)
1 Set
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
8-10 Reps
@10
8
Single Arm Pushdown
1 Set
8-10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
8-10 Reps
@10
10
Single-Leg Leg Curl
1 Set
15-25 Reps
@10
11
Belt Squat
1 Set
15-25 Reps
@10
12
Leg Press (45 Degrees)
1 Set
15-25 Reps
@10
13
Seated Calf Raise
1 Set
15-25 Reps
@10
14
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 4
1
Seated Hamstring Curl
1 Set
6-10 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
6-10 Reps
@10
6
Chest Press (Machine)
1 Set
15-25 Reps
@10
7
Incline Bench Press (Barbell)
1 Set
15-25 Reps
@10
8
Bench Press (Close Grip)
1 Set
15-25 Reps
@10
9
High Row
1 Set
15-25 Reps
@10
10
Cable Low Row
1 Set
15-25 Reps
@10
11
Bayesian Curl
1 Set
15-25 Reps
@10
12
Tricep Rope Push Down (Cable)
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10