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FBEOD routine

by Maximus
12 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
    Jun 18, 2025 08:28

Summary

The FBEOD routine is an intense 18-week program designed for serious lifters looking to maximize their strength and muscle gains. With a commitment of 7 days a week, you'll tackle a variety of exercises targeting all major muscle groups, including chest, back, and legs, using a full gym setup. Each workout is meticulously crafted with progressive overload principles, ensuring you push your limits and achieve real results. Get ready to transform your physique and elevate your training to the next level!
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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