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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
    Jul 10, 2025 01:16

Summary

Transform your physique with "Ch’s træning," an 18-week program designed for serious lifters ready to push their limits. With five training days each week, you'll focus on building strength and muscle through targeted workouts that emphasize the chest, biceps, and shoulders. Each session includes a mix of compound and isolation exercises, ensuring you develop both power and definition. Equip yourself with a full gym and get ready to elevate your training to new heights!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
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