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BoostcampPNG

Master Blaster 666

by Ortt O.

Program Description

This is a monster building ULCPPLC hypertrophy program designed around planet fitness. Blood in, blood out.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 21, 2025 11:45
  • Last Edited
    Dec 23, 2025 05:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Triceps
9.5%
Hamstrings
9.1%
Quadriceps
8.3%
Biceps
8.3%
Front Delts
8.2%
Lats
8%
Forearms
7.6%
Glutes
6%
Chest
5.6%
Middle Delts
5.4%
Calves
3.2%
Rear Delts
3.2%
Abs
3%
Abductors
1.6%
Adductors
1.4%
Cardio
0.8%
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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 (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-20 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Press
4
10-12 reps
RPE 8
5
Lying Leg Curl
4
10-12 reps
RPE 8
6
Squat (Smith Machine)
3
8-12 reps
RPE 8
7
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 10
2
Cardio (Zone 2)
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Underhand Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Helms Row
4
6-10 reps
RPE 8
4
Kelso Shrug
4
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Bicep Curl (Machine)
4
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
15-20 reps
RPE 8
2
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Squat (Smith Machine)
4
8-12 reps
RPE 8
6
Smith Machine Calf Raise
4
15-20 reps
RPE 8
7
Leg Press
4
10-15 reps
RPE 8
8
Leg Curl
4
10-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
5 mins
RPE 8
2
Cardio (Zone 2)
1
30 mins
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Wrist Curls
3 Sets
15-20 Reps
@8
2
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Press
4 Sets
10-12 Reps
@8
5
Lying Leg Curl
4 Sets
10-12 Reps
@8
6
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
7
Smith Machine Calf Raise
4 Sets
12-15 Reps
@8
Day 3
1
Abs Crunch (Machine)
1 Set
5 mins
@10
2
Cardio (Zone 2)
1 Set
30 mins
@8
Day 7
1
Abs Crunch (Machine)
1 Set
5 mins
@8
2
Cardio (Zone 2)
1 Set
30 mins
@9
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
6
Bayesian Curl
3 Sets
10-12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4
Pec Deck (Machine)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Underhand Lat Pulldown
4 Sets
8-12 Reps
@8
3
Smith Machine Helms Row
4 Sets
6-10 Reps
@8
4
Kelso Shrug
4 Sets
10-12 Reps
@8
5
Rear Delt Fly (Cable)
4 Sets
12-20 Reps
@8
6
Bicep Curl (Machine)
4 Sets
8-12 Reps
@8
7
Hammer Curl (Cable)
3 Sets
10-12 Reps
@8
Day 6
1
Wrist Curls
4 Sets
15-20 Reps
@8
2
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
@8
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Squat (Smith Machine)
4 Sets
8-12 Reps
@8
6
Smith Machine Calf Raise
4 Sets
15-20 Reps
@8
7
Leg Press
4 Sets
10-15 Reps
@8
8
Leg Curl
4 Sets
10-12 Reps
@8