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Planet Fitness Apocalypse

by Ortt O.
2 athletes joined

Program Description

This 6-day Push–Pull–Legs (PPL x2) hypertrophy program is engineered to build monster mass using nothing but Planet Fitness–approved equipment—no excuses, no limitations. Every workout is a high-volume, muscle-stretching, pump-chasing assault designed to maximize mechanical tension, metabolic stress, and progressive overload on selectorized machines, cables, Smith work, and dumbbells. You’ll train each muscle twice per week with ruthless efficiency, dialing in perfect angles, constant tension, and failure-driven intensity that sparks growth fast—without beating up your joints. If you want thick chest, cannon delts, wide lats, tree-trunk legs, and skin-splitting pumps in a commercial gym environment, this is the no-BS, mass-building blueprint that turns Planet Fitness into your personal muscle factory. 💪🔥

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 01, 2026 11:50
  • Last Edited
    Jan 05, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
11.3%
Biceps
8.3%
Front Delts
8.3%
Hamstrings
7.9%
Lats
7.5%
Quadriceps
7.5%
Rear Delts
6.9%
Glutes
6.5%
Middle Delts
6.2%
Chest
5.9%
Forearms
4.4%
Calves
2.4%
Abs
2.2%
Adductors
1.2%
Abductors
1.1%
Lower Back
0.9%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
6-10 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 10
10
Lateral Raise (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Helms Row
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Preacher Curl (Machine)
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
12 reps
RPE 9
2
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9
3
Squat (Smith Machine)
5
6-10 reps
RPE 9
4
Standing Calf Raise
5
12-15 reps
RPE 9
5
Leg Press
4
10-12 reps
RPE 9
6
Leg Extension
4
12-15 reps
RPE 9
7
Seated Hamstring Curl
4
10-12 reps
RPE 9
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
AD Press
4
6-10 reps
RPE 9
5
Incline Y Raises
4
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Kickback
2
AMRAP
RPE 9
10
Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
4
Helms Row
3
10-15 reps
RPE 9
5
Kelso Shrug
3
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
7
Bayesian Curl
4
12-15 reps
RPE 9
8
Preacher Hammer Curl
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 9
3
Squat (Smith Machine)
4
8-12 reps
RPE 9
4
Leg Press
4
10-12 reps
RPE 9
5
Seated Calf Raise
4
15-20 reps
RPE 9
6
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 9
7
Leg Curl
3
10-15 reps
RPE 9
8
Leg Extension
3
12-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
4
Helms Row
3 Sets
8-12 Reps
@9
5
Face Pull
3 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
7
Preacher Curl (Machine)
3 Sets
10-12 Reps
@9
8
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Wrist Curls
3 Sets
12 Reps
@9
2
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@9
3
Squat (Smith Machine)
5 Sets
6-10 Reps
@9
4
Standing Calf Raise
5 Sets
12-15 Reps
@9
5
Leg Press
4 Sets
10-12 Reps
@9
6
Leg Extension
4 Sets
12-15 Reps
@9
7
Seated Hamstring Curl
4 Sets
10-12 Reps
@9
8
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
Day 6
1
Reverse Bicep Curl (EZ Bar)
4 Sets
15-20 Reps
@9
2
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
@9
3
Squat (Smith Machine)
4 Sets
8-12 Reps
@9
4
Leg Press
4 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
15-20 Reps
@9
6
Romanian Deadlift (Dumbbell)
4 Sets
12-15 Reps
@9
7
Leg Curl
3 Sets
10-15 Reps
@9
8
Leg Extension
3 Sets
12-15 Reps
@9
Day 5
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
2
Seated Row (Cable)
4 Sets
10-12 Reps
@9
3
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@9
4
Helms Row
3 Sets
10-15 Reps
@9
5
Kelso Shrug
3 Sets
15-20 Reps
@9
6
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
@9
7
Bayesian Curl
4 Sets
12-15 Reps
@9
8
Preacher Hammer Curl
3 Sets
10-12 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@9
2
Chest Press (Machine)
4 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9
4
Shoulder Press (Machine)
4 Sets
6-10 Reps
@9
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@9
8
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
9
Tricep Kickback
2 Sets
AMRAP
@10
10
Lateral Raise (Cable)
2 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9
4
AD Press
4 Sets
6-10 Reps
@9
5
Incline Y Raises
4 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@9
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
9
Tricep Kickback
2 Sets
AMRAP
@9
10
Lateral Raise (Cable)
2 Sets
AMRAP
@10