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BoostcampPNG

A Walk In The Dog Park

by Lightskinshug
4 athletes joined
4.0
(1 rating)

Program Description

It’s Time To Separate The Boys From The Dogs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2024 12:04
  • Last Edited
    Jun 18, 2025 12:11

Summary

Embark on an 8-week journey with "A Walk In The Dog Park," a dynamic program designed to elevate your strength and endurance through a balanced mix of upper and lower body workouts. Committing to six days a week, you'll engage in targeted sessions focusing on muscle groups like chest, triceps, and legs, utilizing a variety of equipment to maximize your gains. Each workout is crafted to challenge your limits while keeping you motivated, ensuring you build muscle and improve overall fitness. Get ready to unleash your potential and enjoy the process!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
2
30 reps
25 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
2
Decline Bench Press (Barbell)
1
1
2
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Close Grip Incline Bench Press (Smith Machine)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Tricep Kickback
2
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Lying Leg Curl
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
20-25 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
4
Squat (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6.5
RPE 7
5
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
6
Sissy Squat
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
T-Bar Row
1
1
1
1
10-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm High Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Pull-Up (Band)
1
AMRAP
RPE 10
7
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
8
Spider Curl
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
1
2
1
10-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Wide Grip Tricep Push Down
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Pec Fly (Dumbbell)
1
1
1
1
15-10 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
Legs Up Bench Press (Barbell)
1
1
1
1
20-20 reps
12-15 reps
8-10 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
12-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Leg Curl
1
1
1
20 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15-20 reps
12-15 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
30 Reps
25 Reps
15 Reps
@6.5
@7.5
@8
2
Decline Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-15 Reps
8-10 Reps
6-8 Reps
@6.5
@8
@8.5
3
Bench Press (Dumbbell)
3 Sets
AMRAP
@8
4
Close Grip Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
8-10 Reps
6-8 Reps
@6.5
@7.5
@8.5
@8.5
5
Dip (Bodyweight)
3 Sets
AMRAP
@8
6
Tricep Kickback
2 Sets
1 Set
AMRAP
AMRAP
@8.5
@9.5
Day 2
1
Single Leg Lying Leg Curl
1 Set
1 Set
1 Set
20-25 Reps
10-15 Reps
10-15 Reps
@7
@8.5
@9
2
Leg Extension
1 Set
1 Set
1 Set
20-25 Reps
10-15 Reps
10-15 Reps
@7.5
@8.5
@9
3
Single Leg Press
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@7.5
@8.5
@9
4
Squat (Barbell)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6.5
@7
5
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
6
Sissy Squat
3 Sets
15 Reps
@8.5
Day 3
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-12 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
6-8 Reps
@7.5
@8
@8.5
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
10-12 Reps
@7.5
@8
@8.5
@9
5
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@9.5
6
Pull-Up (Band)
1 Set
AMRAP
@10
7
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@8
8
Spider Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
6-8 Reps
@7.5
@8
@8.5
@9
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
2
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
10-15 Reps
8-10 Reps
6-8 Reps
@6.5
@7.5
@8.5
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
@8.5
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20-20 Reps
12-15 Reps
10-12 Reps
6-8 Reps
@6.5
@7.5
@8
@8.5
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@7.5
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@8.5
@9
7
Wide Grip Tricep Push Down
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@7.5
@8
@8.5
@9
Day 5
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
3
Legs Up Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20-20 Reps
12-15 Reps
8-10 Reps
6-8 Reps
@6.5
@7
@7.5
@8
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-10 Reps
@7.5
@8
@8.5
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7.5
@8
@8.5
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7.5
@8
@8.5
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@7
@7.5
@8
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@6.5
@7.5
@8
7
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
10-12 Reps
@7.5
@8
@8.5