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OPM SHIT

by Mathew

Program Description

vamp shi

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2026 07:25
  • Last Edited
    Feb 27, 2026 08:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
12.1%
Biceps
11.8%
Upper Back
11.5%
Lats
9.8%
Chest
8.1%
Middle Delts
6.3%
Quadriceps
5.2%
Hamstrings
5.2%
Forearms
3.5%
Glutes
3.5%
Rear Delts
2.9%
Calves
1.7%
Adductors
1.2%
Abs
1.2%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
4
Pull-Up (Assisted)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Assisted)
3
12 reps
RPE 10
5
Chest Fly (Machine)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
2
12 reps
12 reps
RPE 9.5
RPE 10
5
Seated Calf Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Military Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9.5
RPE 10
4
Pull Apart (Cable)
2
12 reps
RPE 10
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3
Seated Row (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
4
Pull-Up (Assisted)
3 Sets
12 Reps
@10
5
Bent Over Row (Barbell)
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
2
Bench Press (Barbell)
2 Sets
8 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Dip (Assisted)
3 Sets
12 Reps
@10
5
Chest Fly (Machine)
2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@10
2
Leg Press
2 Sets
10 Reps
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
5
Seated Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2
Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9.5
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@9.5
@10
4
Pull Apart (Cable)
2 Sets
12 Reps
@10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Lat Pulldown (Close Grip)
1 Set
1 Set
12 Reps
12 Reps
@9
@10