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FBEOD routine

by Maximus
8 athletes joined

Program Description

Chama

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 12:44
  • Last Edited
    Apr 22, 2025 07:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
6B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1-1 reps
3-5 reps
2-4 reps
RPE 9
RPE 9.5
RPE 9.5
2
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Press
2
3-6 reps
RPE 8
4
Leg Extension
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7A
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Squat (Smith Machine)
1
4-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9.5
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Single Leg Press
1
6-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
6B
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Pec Deck (Machine)
2
6-10 reps
RPE 9
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 9
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
Standing Pullover (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 9.5
6B
Tricep Pushdown (Cable)
2
3-6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
5
Leg Extension
2
6-10 reps
RPE 10
6
Seated Hamstring Curl
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
2
6-10 reps
RPE 10
4
Fly Press (Dumbbell)
2
6-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Seated Hamstring Curl
1
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
RPE 9
2A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
1
4-8 reps
RPE 9
4
Chest Fly (Cable)
1
8-12 reps
RPE 9
5
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 9
3
Chest Fly (Cable)
1
8-12 reps
RPE 9
4
Seated Military Press (Smith Machine)
1
8-12 reps
RPE 8.5
5
Seated Hamstring Curl
1
8-12 reps
RPE 9
6
Face Pull
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 10
6A
Hammer Curl
2
6-10 reps
RPE 10
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 9
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Leg Press
1
3-6 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Leg Press
2
3-6 reps
RPE 9
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3-8 reps
3-5 reps
3-5 reps
RPE 9.5
RPE 7
RPE 6
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Chest Press (Machine)
2
3-6 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
6B
Katana Extension
2
4-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 7
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-8 Reps
3-5 Reps
3-5 Reps
@9.5
@7
@6
2
Leg Press
2 Sets
3-6 Reps
@9
3
Chest Press (Machine)
2 Sets
3-6 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@8
6A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6B
Katana Extension
2 Sets
4-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@9
3
Pec Deck (Machine)
2 Sets
6-10 Reps
@9
4
Standing Pullover (Cable)
2 Sets
6-10 Reps
@9
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@9.5
6B
Tricep Pushdown (Cable)
2 Sets
3-6 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
3 Sets
3-8 Reps
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@7
3
Seated Row (Cable)
2 Sets
6-10 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
5
Leg Extension
2 Sets
6-10 Reps
@10
6
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
7
Hammer Curl (Cable)
1 Set
6-10 Reps
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
5-10 Reps
@9
2A
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
1 Set
4-8 Reps
@9
4
Chest Fly (Cable)
1 Set
8-12 Reps
@9
5
Seated Military Press (Smith Machine)
1 Set
8-12 Reps
@8.5
6
Face Pull
2 Sets
10-15 Reps
@8
Day 6
1
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
6-10 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 Sets
6-10 Reps
@10
6A
Hammer Curl
2 Sets
6-10 Reps
@10
6B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1-1 Reps
3-5 Reps
2-4 Reps
@9
@9.5
@9.5
2
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Seated Row (Cable)
2 Sets
6-10 Reps
@10
6A
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@10
6B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
Day 2
1
Pull-Up (Weighted)
3 Sets
4-8 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@9.5
4
Squat (Smith Machine)
1 Set
4-8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9.5
6B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@7