Program Description
18-week workout program designed for those who want to maximize their gains with minimum time wasting. Spanning 36 sessions, this program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 14, 2025 03:23
- Last EditedAug 14, 2025 04:17
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
1B
Seated Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Dumbbell Bench Pullover
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Reverse Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Hyperextension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
1B
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Cable Crunch1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3A
Lying Side Lateral Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4A
Reverse Nordic Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4C
Standing Calf Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 2
1A
Pull-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
1B
Standing Calf Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2A
Bench Press (Barbell)1 Set
1 Set
6 Reps
6 Reps
@9
@10
2B
Incline Curl (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
3A
Hyperextension1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Hanging Leg Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4A
Pulley1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
4B
Lateral Raise (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1A
Seated Overhead Press (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9
@10
1B
Seated Dumbbell Curl1 Set
1 Set
8 Reps
8 Reps
@9
@10
2A
Dumbbell Bench Pullover1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Reverse Nordic Curl1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2C
JM Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Hyperextension1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3B
Standing Calf Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
Chest Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10