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Temple of Adonis Protocol

by trenbolonesandwich

Program Description

This program is designed to build a dramatic “V‑taper” silhouette and overall upper‑body strength while keeping you engaged with a rich Greek‑myth theme. Over a six‑day cycle you’ll: Days  1–4: Hammer out chest, back, shoulders and arms with purpose‑built supersets, heavy vertical pulls, wide rows, presses, and targeted arm work—each session named for a god or hero to fuel your focus. Day 5: Dominate leg development (hack squats, hamstring curls, hip thrusts) then finish with high‑rep lat and delt “burners” to reinforce that taper even on lower‑body day. Day 6: Rest in a mythic sanctuary of recovery, allowing muscles to rebuild stronger. By rotating unique exercises—machine presses, single‑arm isolations, cable finishers—and varying set/rep schemes, you’ll continually challenge your muscles, avoid plateaus, and carve the broad shoulders, thick back, narrow waist, and powerful arms of a true demigod. Whether you’re chasing strength, aesthetics, or both, this program gives structure, progression, and a heroic soundtrack for every rep. Key Goals; - Build wide, swooping lats and thick upper back - Develop broad, rounded shoulders for max illusion of width - Tighten and slim the waist through core anti‑rotation work - Progressively overload with themed intensity (@6–@9 scales) - Stay motivated with epic Greek myth‑inspired workout titles and story Embrace the forge, don your wings, and ascend to your legend!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 18, 2025 01:41
  • Last Edited
    Jul 18, 2025 03:30
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Lat Pulldown
4
8-12 reps
RPE 8
3
Chest Supported Ez Row
3
10-15 reps
RPE 9
4
Face Pull
4
10-15 reps
RPE 8
5
Chest Fly (Machine)
4
10-15 reps
RPE 7
6
High Row
3
8-12 reps
RPE 8
7
Pullover (Dumbbell)
4
10-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Reverse Pec Deck
4
10-15 reps
RPE 7
4
Straight Arm Pulldown
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Shrug (Dumbbell)
4
10-15 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
8
Y Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Shrug (Barbell)
4
10-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Hanging Knee Raise
3
15-20 reps
-
9
Hammer Curl (Cable)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Skull Crusher (EZ-Bar)
3
10-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
8-12 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Y Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Leg Curl
3
12-15 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Leg Extension
4
12-15 reps
RPE 10
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
7
Hammer Curl (Cable)
3
15-20 reps
RPE 8
8
Y Raise
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eating Candy On The Couch
5
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
2
Lat Pulldown
4 Sets
8-12 Reps
@8
3
Chest Supported Ez Row
3 Sets
10-15 Reps
@9
4
Face Pull
4 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
4 Sets
10-15 Reps
@7
6
High Row
3 Sets
8-12 Reps
@8
7
Pullover (Dumbbell)
4 Sets
10-15 Reps
@7
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@6
9
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Seated Row (Cable)
4 Sets
8-12 Reps
@8
3
Reverse Pec Deck
4 Sets
10-15 Reps
@7
4
Straight Arm Pulldown
4 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
6
Shrug (Dumbbell)
4 Sets
10-15 Reps
@7
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
8
Y Raise
4 Sets
10-15 Reps
@8
Day 3
1
Wide Grip Pull-Up
4 Sets
6-10 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
6-8 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
6
Shrug (Barbell)
4 Sets
10-12 Reps
@8
7
Face Pull
3 Sets
12-15 Reps
@8
8
Hanging Knee Raise
3 Sets
15-20 Reps
-
9
Hammer Curl (Cable)
3 Sets
AMRAP
@8
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
@9
2
Arnold Press
3 Sets
8-10 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
4
Skull Crusher (EZ-Bar)
3 Sets
10-12 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
7
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
9
Y Raise
3 Sets
10-15 Reps
@8
Day 5
1
Hack Squat
4 Sets
8-12 Reps
@8
2
Leg Curl
3 Sets
12-15 Reps
@7
3
Hamstring Curl
3 Sets
10-12 Reps
@8
4
Leg Extension
4 Sets
12-15 Reps
@10
5
Seated Calf Raise
4 Sets
12-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
7
Hammer Curl (Cable)
3 Sets
15-20 Reps
@8
8
Y Raise
4 Sets
15-20 Reps
@7
Day 6
1
Eating Candy On The Couch
5 Sets
AMRAP
-