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BoostcampPNG

Soy Isolate

by Evan Scully

Program Description

Based off The Soy Pill’s routine from his new video “The ONLY Workout video you’ll ever need” with some reasonable adjustments (12 sets for chest fly’s to cover “all the angles” is very obviously dumb.) Heavy Protocol: Top set of 5, followed by a backoff of 6 and another backoff of 8 (-10% weight each set) Light protocol: 12, 10, 8, 6 with the same weight each set (unless specified otherwise like Cable Rows)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 29, 2025 11:59
  • Last Edited
    Sep 30, 2025 12:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Chest
9.8%
Abs
9.7%
Front Delts
9.6%
Triceps
9.6%
Rear Delts
8.5%
Middle Delts
7.4%
Biceps
7.4%
Lats
6.8%
Quadriceps
5.9%
Glutes
4.6%
Hamstrings
3.3%
Lower Back
1.3%
Adductors
1.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 10
1B
Pull-Up (Bodyweight)
2
1
1 reps
2 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
7
Cable Crunch
3
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8.5
1B
Pull-Up (Bodyweight)
3
1 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
1B
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
7
Cable Crunch
3
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
2 reps
RPE 9.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
5
Hanging Leg Raise
3
1
25 reps
25 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
1 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Pull-Up (Bodyweight)
3
2 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
5 reps
6 reps
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
7
Cable Crunch
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
1B
Pull-Up (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
5B
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
6
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 10
7
Cable Crunch
3
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
3
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Weighted)
3
2 reps
RPE 9.5
3
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Hanging Leg Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8.5
RPE 8.5
RPE 10
3A
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
3B
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 10
RPE 10
5
Hanging Leg Raise
3
1
25 reps
25 reps
RPE 9.5
RPE 10
Day 5
No exercises added to this day
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5
Hanging Leg Raise
4 Sets
25 Reps
@9.5
Day 1
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
1B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1 Reps
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
5B
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
@8.5
7
Cable Crunch
4 Sets
10 Reps
@9