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BoostcampPNG

Four divisions, like two divisions

by junseo L.

Program Description

My personal routine

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 02:26
  • Last Edited
    Sep 23, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Biceps
11.1%
Front Delts
10.8%
Middle Delts
10%
Lats
9.6%
Upper Back
9.3%
Chest
8.9%
Glutes
4.7%
Quadriceps
4.5%
Abs
4.5%
Hamstrings
4.2%
Rear Delts
3.2%
Adductors
1.5%
Forearms
1.5%
Abductors
1.3%
Lower Back
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Cable Crossover
3
8-12 reps
RPE 7.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
-
5
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 7.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
8
Leg Extension
3
8-12 reps
RPE 7.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
10
High Row
3
8-12 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 3
1A
Overhead Press (Barbell)
3 Sets
3-7 Reps
@8.5
1B
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
2B
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@7.5
2C
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5
5
Chest Press (Machine)
3 Sets
8-12 Reps
@8.5
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
7
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 1
1
Pec Deck (Machine)
3 Sets
8-12 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
3-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Cable Crossover
3 Sets
8-12 Reps
@7.5
5
Dip (Bodyweight)
3 Sets
AMRAP
@8.5
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
7
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8.5
8
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
9
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@9.5
10
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8.5
11
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
12
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8.5
13
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8.5
14
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8.5
15
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8.5
Day 4
1
Ab Wheel
3 Sets
AMRAP
@8.5
2
Sit Up
3 Sets
AMRAP
@8.5
3
Hanging Leg Raise
3 Sets
AMRAP
@8.5
4
inner thigh
3 Sets
8-12 Reps
@7.5
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8.5
6
Squat (Barbell)
3 Sets
3-7 Reps
@8.5
7
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7.5
8
Leg Extension
3 Sets
8-12 Reps
@7.5
9
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@7.5
10
High Row
3 Sets
8-12 Reps
@7.5
Day 2
1A
Lat Pulldown
3 Sets
8-12 Reps
@7.5
1B
Wide Grip Pull-Up
3 Sets
8-12 Reps
@7.5
2A
Barbell Row
3 Sets
8-12 Reps
@7.5
2B
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
-
5
Straight Arm Pulldown
3 Sets
8-12 Reps
@7.5
6
Single Arm Iso Row
3 Sets
8-12 Reps
@8.5
7
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@8.5
8
Lying Leg Curl
3 Sets
8-12 Reps
@7.5
9A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
9B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
10
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8.5
11
Seated Dumbbell Curl
3 Sets
8-12 Reps
@8.5
12
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
13
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8.5
14
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8.5
15
Concentration Curl
3 Sets
8-12 Reps
@8.5
16
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
17
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8.5
18
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5