logo
BoostcampPNG

Jacked n’ Stacked Planet Fitness Plan

by Joshua K.

Program Description

We’re gonna get you so jacked your mere presence will set off the Lunk Alarm

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 10, 2025 11:10
  • Last Edited
    Jul 11, 2025 07:50

Summary

Transform your physique with the Jacked n’ Stacked Planet Fitness Plan, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll tackle targeted workouts focusing on major muscle groups, including chest, back, shoulders, and arms, using a variety of machines and free weights. Each session is crafted to enhance strength and muscle definition, ensuring you maximize your gains while keeping your workouts fresh and engaging. Get ready to push your limits and achieve the results you’ve always wanted!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@9
4
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
2
Leg Press
2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
12-15 Reps
@9
5
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
3
Reverse Pec Deck
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)
2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Dumbbell Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Good Morning
2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10