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Mutación

by Alex Fernando Colque Zenteno

Program Description

Lograr un buen equilibrio entre la cadena superior e inferior, dando un poco más de trabajo por otra parte, a zonas rezagadas (antebrazo y gemelo)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 05:32
  • Last Edited
    Jun 18, 2025 11:34

Summary

Transform your physique with "Mutación," a comprehensive 15-week program designed to sculpt and strengthen your entire body. Committing to five days a week, you'll dive into targeted workouts that blend compound lifts and isolation exercises, ensuring balanced development across all major muscle groups. Each session is meticulously crafted to challenge your limits, utilizing a full gym's worth of equipment. Get ready to embrace change and unleash your potential—your transformation starts now!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
6 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Barbell Row
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
5 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Barbell Row
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8
1B
Barbell Row
3
3 reps
RPE 8
1C
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
1D
Lat Pulldown
3
9 reps
RPE 8
1E
Shoulder Press (Machine)
4
4 reps
RPE 8
1F
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
1G
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
1H
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
1I
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 8
2
Barbell Row
2
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Lat Pulldown
2
5 reps
RPE 8
5
Shoulder Press (Machine)
2
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
11 reps
RPE 8
7
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
9
Abs Crunch In High Cable
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
6 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Barbell Row
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
5 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Barbell Row
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8
1B
Barbell Row
3
3 reps
RPE 8
1C
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
1D
Lat Pulldown
3
9 reps
RPE 8
1E
Shoulder Press (Machine)
4
4 reps
RPE 8
1F
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
1G
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
1H
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
1I
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 8
2
Barbell Row
2
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Lat Pulldown
2
5 reps
RPE 8
5
Shoulder Press (Machine)
2
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
11 reps
RPE 8
7
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
9
Abs Crunch In High Cable
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
6 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Barbell Row
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
5 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Barbell Row
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Shoulder Press (Machine)
4
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
7
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
9
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8
1B
Barbell Row
3
3 reps
RPE 8
1C
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
1D
Lat Pulldown
3
9 reps
RPE 8
1E
Shoulder Press (Machine)
4
4 reps
RPE 8
1F
One Arm Lateral Raise (Cable)
8
13 reps
RPE 8
1G
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
1H
Bicep Curl (EZ Bar)
4
11 reps
RPE 8
1I
Abs Crunch In High Cable
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 8
2
Barbell Row
2
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Lat Pulldown
2
5 reps
RPE 8
5
Shoulder Press (Machine)
2
4 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
11 reps
RPE 8
7
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
9
Abs Crunch In High Cable
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
4
5 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Stiff Leg Deadlift
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
4
4 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Stiff Leg Deadlift
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
4
3 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
3 reps
RPE 8
1B
Stiff Leg Deadlift
4
3 reps
RPE 8
1C
Hip Thrust (Barbell)
4
3 reps
RPE 8
1D
Leg Extension
4
11 reps
RPE 8
1E
Seated Hamstring Curl
4
11 reps
RPE 8
1F
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2
Stiff Leg Deadlift
2
3 reps
RPE 8
3
Hip Thrust (Barbell)
2
3 reps
RPE 8
4
Leg Extension
2
9 reps
RPE 8
5
Seated Hamstring Curl
2
9 reps
RPE 8
6
Calf Raise (Leg Press)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
4
5 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Stiff Leg Deadlift
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
4
4 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Stiff Leg Deadlift
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
4
3 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
3 reps
RPE 8
1B
Stiff Leg Deadlift
4
3 reps
RPE 8
1C
Hip Thrust (Barbell)
4
3 reps
RPE 8
1D
Leg Extension
4
11 reps
RPE 8
1E
Seated Hamstring Curl
4
11 reps
RPE 8
1F
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2
Stiff Leg Deadlift
2
3 reps
RPE 8
3
Hip Thrust (Barbell)
2
3 reps
RPE 8
4
Leg Extension
2
9 reps
RPE 8
5
Seated Hamstring Curl
2
9 reps
RPE 8
6
Calf Raise (Leg Press)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
4
5 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Stiff Leg Deadlift
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
4
4 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Stiff Leg Deadlift
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
4
3 reps
RPE 8
4
Leg Extension
4
11 reps
RPE 8
5
Seated Hamstring Curl
4
11 reps
RPE 8
6
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
3 reps
RPE 8
1B
Stiff Leg Deadlift
4
3 reps
RPE 8
1C
Hip Thrust (Barbell)
4
3 reps
RPE 8
1D
Leg Extension
4
11 reps
RPE 8
1E
Seated Hamstring Curl
4
11 reps
RPE 8
1F
Calf Raise (Leg Press)
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2
Stiff Leg Deadlift
2
3 reps
RPE 8
3
Hip Thrust (Barbell)
2
3 reps
RPE 8
4
Leg Extension
2
9 reps
RPE 8
5
Seated Hamstring Curl
2
9 reps
RPE 8
6
Calf Raise (Leg Press)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
1B
Bench Press (Dumbbell)
3
12 reps
RPE 8
1C
Seated Dip (Machine)
3
12 reps
RPE 8
1D
Shoulder Press (Machine)
4
8 reps
RPE 8
1E
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
1F
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
1G
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
1H
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
1I
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Dip (Machine)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
13 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
8
Single Arm Overhead Tricep Extension
2
11 reps
RPE 8
9
Abs Crunch (Weighted)
2
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
1B
Bench Press (Dumbbell)
3
12 reps
RPE 8
1C
Seated Dip (Machine)
3
12 reps
RPE 8
1D
Shoulder Press (Machine)
4
8 reps
RPE 8
1E
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
1F
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
1G
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
1H
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
1I
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Dip (Machine)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
13 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
8
Single Arm Overhead Tricep Extension
2
11 reps
RPE 8
9
Abs Crunch (Weighted)
2
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
9
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
1B
Bench Press (Dumbbell)
3
12 reps
RPE 8
1C
Seated Dip (Machine)
3
12 reps
RPE 8
1D
Shoulder Press (Machine)
4
8 reps
RPE 8
1E
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
1F
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
1G
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
1H
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8
1I
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Seated Dip (Machine)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
13 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
8
Single Arm Overhead Tricep Extension
2
11 reps
RPE 8
9
Abs Crunch (Weighted)
2
13 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8 reps
RPE 8
1B
Dumbbell Row
3
12 reps
RPE 8
1C
Standing Pullover (Cable)
3
12 reps
RPE 8
1D
Bicep Curl (Cable)
2
12 reps
RPE 8
1E
Bayesian Curl
3
12 reps
RPE 8
1F
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
1G
Reverse Pec Deck
4
15 reps
RPE 8
1H
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 8
2
Dumbbell Row
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
5
Bayesian Curl
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Reverse Pec Deck
2
13 reps
RPE 8
8
Seated low pulley wrist curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8 reps
RPE 8
1B
Dumbbell Row
3
12 reps
RPE 8
1C
Standing Pullover (Cable)
3
12 reps
RPE 8
1D
Bicep Curl (Cable)
2
12 reps
RPE 8
1E
Bayesian Curl
3
12 reps
RPE 8
1F
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
1G
Reverse Pec Deck
4
15 reps
RPE 8
1H
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 8
2
Dumbbell Row
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
5
Bayesian Curl
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Reverse Pec Deck
2
13 reps
RPE 8
8
Seated low pulley wrist curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
2
12 reps
RPE 8
5
Bayesian Curl
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Reverse Pec Deck
4
15 reps
RPE 8
8
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8 reps
RPE 8
1B
Dumbbell Row
3
12 reps
RPE 8
1C
Standing Pullover (Cable)
3
12 reps
RPE 8
1D
Bicep Curl (Cable)
2
12 reps
RPE 8
1E
Bayesian Curl
3
12 reps
RPE 8
1F
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
1G
Reverse Pec Deck
4
15 reps
RPE 8
1H
Seated low pulley wrist curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 8
2
Dumbbell Row
2
10 reps
RPE 8
3
Standing Pullover (Cable)
2
10 reps
RPE 8
4
Bicep Curl (Cable)
1
10 reps
RPE 8
5
Bayesian Curl
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Reverse Pec Deck
2
13 reps
RPE 8
8
Seated low pulley wrist curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
8 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
1C
Hip Thrust (Barbell)
4
8 reps
RPE 8
1D
Leg Extension
4
12 reps
RPE 8
1E
Seated Hamstring Curl
4
12 reps
RPE 8
1F
Hip Abductor (Machine)
3
12 reps
RPE 8
1G
Hip Adductor (Machine)
3
12 reps
RPE 8
1H
Seated Calf Raise
10
12 reps
RPE 8
1I
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Hip Adductor (Machine)
2
10 reps
RPE 8
8
Seated Calf Raise
6
10 reps
RPE 8
9
Abs Crunch In High Cable
2
13 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
8 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
1C
Hip Thrust (Barbell)
4
8 reps
RPE 8
1D
Leg Extension
4
12 reps
RPE 8
1E
Seated Hamstring Curl
4
12 reps
RPE 8
1F
Hip Abductor (Machine)
3
12 reps
RPE 8
1G
Hip Adductor (Machine)
3
12 reps
RPE 8
1H
Seated Calf Raise
10
12 reps
RPE 8
1I
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Hip Adductor (Machine)
2
10 reps
RPE 8
8
Seated Calf Raise
6
10 reps
RPE 8
9
Abs Crunch In High Cable
2
13 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Barbell)
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Seated Calf Raise
10
12 reps
RPE 8
9
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
8 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 8
1C
Hip Thrust (Barbell)
4
8 reps
RPE 8
1D
Leg Extension
4
12 reps
RPE 8
1E
Seated Hamstring Curl
4
12 reps
RPE 8
1F
Hip Abductor (Machine)
3
12 reps
RPE 8
1G
Hip Adductor (Machine)
3
12 reps
RPE 8
1H
Seated Calf Raise
10
12 reps
RPE 8
1I
Abs Crunch In High Cable
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Hip Adductor (Machine)
2
10 reps
RPE 8
8
Seated Calf Raise
6
10 reps
RPE 8
9
Abs Crunch In High Cable
2
13 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
9 Reps
@8
4
Lat Pulldown
3 Sets
9 Reps
@8
5
Shoulder Press (Machine)
4 Sets
6 Reps
@8
6
One Arm Lateral Raise (Cable)
8 Sets
13 Reps
@8
7
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8
8
Bicep Curl (EZ Bar)
4 Sets
11 Reps
@8
9
Abs Crunch In High Cable
4 Sets
14 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Stiff Leg Deadlift
4 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
4 Sets
5 Reps
@8
4
Leg Extension
4 Sets
11 Reps
@8
5
Seated Hamstring Curl
4 Sets
11 Reps
@8
6
Calf Raise (Leg Press)
5 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Dip (Machine)
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
4 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
7
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Single Arm Overhead Tricep Extension
3 Sets
13 Reps
@8
9
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Standing Pullover (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
2 Sets
12 Reps
@8
5
Bayesian Curl
3 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Reverse Pec Deck
4 Sets
15 Reps
@8
8
Seated low pulley wrist curl
4 Sets
12 Reps
@8
Day 5
1
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8
5
Seated Hamstring Curl
4 Sets
12 Reps
@8
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
12 Reps
@8
8
Seated Calf Raise
10 Sets
12 Reps
@8
9
Abs Crunch In High Cable
4 Sets
15 Reps
@8