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Jacked and Stacked

by Jesse P.

Program Description

One part per week typically, reps and sets range with some more hypertrophy focus and some heavier compounds. Can do 3 on 1 off 3 on 1 off or 6 on 1 off.. After 8 weeks there's a deload in some reps and sets for the last month.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 01:34
  • Last Edited
    Jun 01, 2025 05:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Pec Fly (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Chest Fly (Cable)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Dip (Bodyweight)
4
6-8 reps
-
6
Cable Crunch
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
2
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Lat Prayer
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
12 reps
RPE 7
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
6-8 reps
RPE 8
5
Hip Adductor (Machine)
3
6-8 reps
RPE 8
6
Calf Raise (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
6-8 reps
RPE 8
5
Hip Adductor (Machine)
3
6-8 reps
RPE 8
6
Calf Raise (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
6-8 reps
RPE 8
5
Hip Adductor (Machine)
3
6-8 reps
RPE 8
6
Calf Raise (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
6-8 reps
RPE 8
5
Hip Adductor (Machine)
3
6-8 reps
RPE 8
6
Calf Raise (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Leg Press
3
6-8 reps
RPE 8
5
Hip Adductor (Machine)
3
6-8 reps
RPE 8
6
Calf Raise (Machine)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
4
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 7.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
2
8-10 reps
8-10 reps
RPE 7.5
RPE 8
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
10-12 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
8-10 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
8-10 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
8-10 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
8-10 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 8
2
Bicep Curl (Cable)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Concentration Curl
4
8-10 reps
RPE 7.5
7
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
10-12 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
10-12 reps
RPE 8
7
Cable Crunch
2
2
10-12 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
8-10 reps
RPE 8
7
Cable Crunch
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
8-10 reps
RPE 8
7
Cable Crunch
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
8-10 reps
RPE 8
7
Cable Crunch
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
8-10 reps
RPE 8
7
Cable Crunch
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
6
Calf Raise (Machine)
3
8-10 reps
RPE 8
7
Cable Crunch
2
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Pec Fly (Dumbbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7
@7.5
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@7.5
@8
5
Dip (Bodyweight)
4 Sets
6-8 Reps
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@7.5
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@8
@8.5
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7.5
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
7
Lat Prayer
2 Sets
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
@6.5
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@7
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
@8
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@8
4
Leg Press
3 Sets
12 Reps
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
Day 4
1
Front Raise
3 Sets
10-12 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7.5
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
4
Shoulder Press (Plate Loaded)
4 Sets
6-8 Reps
@8
5
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7
@7.5
6
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@7.5
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
8-10 Reps
@8
2
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
3
Dip (Bodyweight)
4 Sets
8-10 Reps
@8
4
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
10-12 Reps
6-8 Reps
@7.5
@8.5
6
Concentration Curl
4 Sets
10-12 Reps
@7.5
7
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@8
Day 6
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Lying Leg Curl
3 Sets
10-12 Reps
@8
3
Hip Adductor (Machine)
3 Sets
6-8 Reps
@7.5
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
5
Leg Raise (Captain's Chair)
2 Sets
2 Sets
10-12 Reps
6-8 Reps
@7.5
@8
6
Calf Raise (Machine)
3 Sets
10-12 Reps
@8
7
Cable Crunch
2 Sets
2 Sets
10-12 Reps
6-8 Reps
@7.5
@8