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Ronit’s strength program for PPL

by Ronit
1 athletes joined

Program Description

This is a good program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2025 01:29
  • Last Edited
    Jun 18, 2025 10:12

Summary

Unleash your potential with Ronit’s 10-week strength program, designed for those ready to elevate their training through a structured Push-Pull-Legs (PPL) split. Committing to six days a week, you'll engage in a variety of exercises targeting major muscle groups, ensuring balanced growth and strength development. This program combines machine, barbell, and dumbbell movements, making it perfect for lifters of all levels looking to build muscle and enhance overall performance. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
One Arm Bent Over Row
2 Sets
8 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Hammer Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
-
-
-
11
Clean Deadlift
4 Sets
5 Reps
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-10 Reps
8-10 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
20 Reps
15 Reps
@9
@10
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
5
Deadlift (Barbell)
2 Sets
1 Set
-
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Clean Deadlift
4 Sets
5 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Leg Raise (Captain's Chair)
2 Sets
@10
7
Wrist Curls
3 Sets
25 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
-
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
14-15 Reps
10-12 Reps
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
3 Sets
8-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
7
Chest Press (Machine)
3 Sets
7 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
15-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
10
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
12
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
13
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
14
One Arm Lateral Raise (Cable)
2 Sets
@10
15
Push Up
3 Sets
8 Reps
-
Day 4
1
Military Press (Barbell)
1 Set
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Chest Press (Machine)
3 Sets
7 Reps
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
8
Push Up (Weighted)
3 Sets
15-20 Reps
-
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
18-20 Reps
12-15 Reps
10-12 Reps
-
-
-
10
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
11
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
12
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
13
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
14
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
15
One Arm Lateral Raise (Cable)
1 Set
1 Set
@9.5
@10
16
Dips Between Chairs
3 Sets
8 Reps
-
Day 6
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Leg Raise (Captain's Chair)
2 Sets
@10