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BoostcampPNG

Ch’s træning

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Program Description

To gain strength and muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jun 25, 2025 02:15
  • Last Edited
    Jun 25, 2025 06:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
2
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
7
Seated Chest Fly (cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9A
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-5 reps
6-8 reps
RPE 6
RPE 10
2
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
3
Barbell Row
1
1
1
5-7 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
7
Seated Wide-Grip Row (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Seated Row (Cable)
1
2
4-6 reps
8-10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4-6 reps
6-7 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
2
Leg Curl
1
1
2
6-7 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
3
Romanian Deadlift (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
2
6-8 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
6
Hip Adductor (Machine)
1
2
6-8 reps
8-10 reps
RPE 6.5
RPE 10
7
Standing Calf Raise
1
2
8-10 reps
8-10 reps
RPE 7.5
RPE 10
8
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
9
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lat Pulldown
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Seated Chest Fly (cable)
1
2
6-8 reps
7-10 reps
RPE 6
RPE 10
7
Seated Row (Cable)
1
2
4-6 reps
7-10 reps
RPE 6
RPE 10
8
Seated Chest Fly (cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
9
Seated Wide-Grip Row (Cable)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
JM Press (Smith Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 6
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Single Arm Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Reverse Cable Crossover
1
2
6-8 reps
9-12 reps
RPE 6
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
4-6 reps
6-8 reps
RPE 7
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
2
Preacher Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Bayesian Curl
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Lateral Raise (Cable)
1 Set
2 Sets
4-6 Reps
7-10 Reps
@6
@10
7
Seated Chest Fly (cable)
1 Set
2 Sets
4-6 Reps
7-10 Reps
@6
@10
8
Hammer Curl (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
9A
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10
9B
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@9
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
4-5 Reps
6-8 Reps
@6
@10
2
JM Press (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
3
Barbell Row
1 Set
1 Set
1 Set
5-7 Reps
6-8 Reps
6-8 Reps
@6.5
@9.5
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Lat Pulldown
1 Set
2 Sets
4-6 Reps
7-10 Reps
@6
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
7
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
8
Seated Row (Cable)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@6
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4-6 Reps
6-7 Reps
6-8 Reps
@6
@8.5
@10
2
Leg Curl
1 Set
1 Set
2 Sets
6-7 Reps
8-10 Reps
8-10 Reps
@6
@8.5
@10
3
Romanian Deadlift (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6.5
@9.5
@10
4
Leg Extension
1 Set
1 Set
2 Sets
6-8 Reps
8-10 Reps
8-10 Reps
@6
@8.5
@10
5
Hip Abductor (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@6.5
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@6.5
@10
7
Standing Calf Raise
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7.5
@10
8
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7
@10
9
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Barbell Row
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
4
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Lat Pulldown
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Seated Chest Fly (cable)
1 Set
2 Sets
6-8 Reps
7-10 Reps
@6
@10
7
Seated Row (Cable)
1 Set
2 Sets
4-6 Reps
7-10 Reps
@6
@10
8
Seated Chest Fly (cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
9
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
Day 5
1
Bayesian Curl
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
JM Press (Smith Machine)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@6
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
7
Hammer Curl (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
8
Reverse Cable Crossover
1 Set
2 Sets
6-8 Reps
9-12 Reps
@6
@10
9
Overhead Tricep Extension (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@7
@10