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BoostcampPNG

A Walk In The Dog Park

by Lightskinshug
2 athletes joined

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
    Nov 03, 2024 06:16
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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