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Strength training (1)

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Program Description

Unleash your strength with this dynamic 1-week strength training program designed for intermediate lifters. Comprising five intense sessions, each lasting approximately 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, including arms, chest, shoulders, and legs. With a focus on muscle sculpting and bodyweight fitness, this program utilizes a full gym setup to maximize your gains. Get ready to challenge yourself and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 05:06
  • Last Edited
    Sep 01, 2025 06:46

Summary

Unlock your strength potential with this comprehensive 18-week strength training program, designed for dedicated lifters ready to push their limits. Committing to five days a week, you'll engage in a variety of exercises targeting major muscle groups, including dynamic shoulder presses, leg extensions, and hip thrusts. Each session is meticulously structured to progressively challenge your strength and endurance, ensuring you build muscle and enhance performance. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.1%
Triceps
12.5%
Middle Delts
11.1%
Chest
10.6%
Abs
7.9%
Biceps
7.1%
Upper Back
5.6%
Quadriceps
5%
Calves
4.8%
Glutes
4.2%
Hamstrings
4.1%
Lats
3.4%
Forearms
2.8%
Rear Delts
2.1%
Abductors
1.8%
Lower Back
1.7%
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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
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@7
@8
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7.5
@8
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
@8
@8
@8
5
Shrug (Dumbbell)
4 Sets
15 Reps
@8
6
Front Raise
4 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@8
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
3
Hip Thrust (Machine)
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
5
Calf Raise (Machine)
3 Sets
25 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@10
8
Calf Raise (Leg Press)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
2
Shrug (Dumbbell)
4 Sets
15 Reps
@7
3
Plate Loaded Lat Pull Down
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Kettlebell Swing
4 Sets
15 Reps
@6
5
Russian Twist
4 Sets
15 Reps
-
6
Plank
4 Sets
-45 mins
-
7
Side Bend (Dumbbell)
4 Sets
15 Reps
@7
Day 4
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@9
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@7
5
Tricep Kickback
3 Sets
10 Reps
@6
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
15 Reps
@6
@7
@7.5
7
Superman Curl
3 Sets
20 Reps
@7
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Plate Loaded Bench Press
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@10
@10
@10
4
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
5
Push Up
3 Sets
15 Reps
@6
6
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
7
Incline Cable Chest Press
3 Sets
12 Reps
@7