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Chocolate Thunder Swole Time

by Lemmy J.
2 athletes joined

Program Description

Trial burn program for rapid muscle growth and simulation.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 21, 2025 10:40
  • Last Edited
    Aug 31, 2025 07:04

Summary

Unleash your potential with the Chocolate Thunder Swole Time program, an 18-week journey designed to sculpt your physique and boost your strength. Committing to five days a week, you'll tackle a variety of targeted workouts, including push, legs, and arm-focused sessions, utilizing machines, dumbbells, and cables for maximum effectiveness. Each workout is crafted to enhance muscle growth and endurance, ensuring you feel powerful and accomplished every step of the way. Get ready to transform your body and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
14.9%
Chest
11.3%
Upper Back
9.6%
Lats
9.5%
Front Delts
8.7%
Hamstrings
5.5%
Quadriceps
4.8%
Glutes
4.6%
Middle Delts
4.5%
Rear Delts
2.9%
Lower Back
2.7%
Forearms
2.4%
Calves
2.3%
Abs
0.9%
Abductors
0.3%
Adductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
15 Reps
@10
4
Chest Fly (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
6
Skull Crusher (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Seated Overhead Extension (EZ Bar)
2 Sets
10 Reps
@10
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
9
Tricep Kickback
1 Set
2 Sets
10 Reps
15 Reps
@8
@10
Day 3
1
Hip Thrust (Machine)
2 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Back Extension
2 Sets
15 Reps
@10
4
Leg Curl
3 Sets
8 Reps
@10
5
Calf Raise (Machine)
2 Sets
15 Reps
@10
6
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Lunge (Dumbbell)
2 Sets
15 Reps
@10
8
Leg Extension
3 Sets
8 Reps
@10
9
Seated Calf Raise
2 Sets
15 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
2
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Wide Grip Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
4
Reverse Pec Deck
2 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Bayesian Curl
2 Sets
15 Reps
@10
8
Bicep Curl (Cable)
2 Sets
15 Reps
@10
9
Hammer Curl (Cable)
2 Sets
15 Reps
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Incline Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Fly (Dumbbell)
2 Sets
15 Reps
@10
4
Behind-The-Neck Press (Smith Machine)
2 Sets
10 Reps
@10
5
Lying Side Lateral Raise
2 Sets
15 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Tricep Kickback
2 Sets
15 Reps
@10
Day 5
1
Underhand Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
2
Single Arm Iso Row
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Face Pull
2 Sets
15 Reps
@10
4
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Cable)
2 Sets
15 Reps
@10
9
Hammer Curl (Cable)
2 Sets
15 Reps
@10