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BoostcampPNG

Real Gains PPL

by Matt D.

Program Description

This 14-week hypertrophy program is designed specifically for intermediate lifters aiming to maximize muscle growth through a strategic and periodized training approach. The program is built around three progressive mesocycles that utilize wave-loading linear progression and multi-set double progression to steadily increase training intensity and volume over time. The core objective is to stimulate hypertrophic adaptation by starting at the minimum effective volume (MEV) and gradually progressing toward near maximum recoverable volume (MRV). This ensures sustained overload while managing fatigue and optimizing recovery. Deload weeks are strategically built into the program to allow for supercompensation and to mitigate the risk of overtraining. While the program provides a structured framework, it is also highly customizable: all exercises can be substituted based on individual preferences, equipment availability, or specific needs — making it adaptable to a variety of training environments and goals. Ultimately, this program empowers intermediate lifters to break plateaus, refine technique, and drive consistent muscular growth through intelligent, evidence-based training progression.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 07, 2025 06:24
  • Last Edited
    Oct 11, 2025 09:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.3%
Quadriceps
8.9%
Biceps
8.9%
Front Delts
8.7%
Upper Back
8.7%
Glutes
8%
Chest
7.7%
Abs
7.2%
Hamstrings
7%
Lats
6.9%
Middle Delts
5.8%
Rear Delts
3.7%
Calves
3.4%
Lower Back
2.2%
Adductors
1.6%
Forearms
1.6%
Abductors
0.3%
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Overhead Press (Barbell)
2
9 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
5
Close Grip Push-up
3
10-15 reps
RPE 7
6
Hanging Knee Raise
2
5-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10-15 reps
RPE 8
3
Overhead Press (Barbell)
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Close Grip Push-up
3
10-15 reps
RPE 8
6
Hanging Knee Raise
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 9
2
Chest Fly (Cable)
2
10-15 reps
RPE 9
3
Overhead Press (Barbell)
2
7 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Close Grip Push-up
3
10-15 reps
RPE 9
6
Hanging Knee Raise
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Chest Fly (Cable)
2
10-15 reps
RPE 10
3
Overhead Press (Barbell)
2
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Close Grip Push-up
3
10-15 reps
RPE 10
6
Hanging Knee Raise
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Fly (Cable)
2
10 reps
RPE 6
3
Overhead Press (Barbell)
2
5 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Close Grip Push-up
2
5 reps
RPE 6
6
Hanging Knee Raise
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
5
Dip (Bodyweight)
3
5-10 reps
RPE 7
6
Skull Crusher (Barbell)
3
15-20 reps
RPE 7
7
Hanging Knee Raise
3
5-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5
Dip (Bodyweight)
3
5-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7
Hanging Knee Raise
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Dip (Bodyweight)
3
5-10 reps
RPE 9
6
Skull Crusher (Barbell)
3
15-20 reps
RPE 9
7
Hanging Knee Raise
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
5
Dip (Bodyweight)
3
5-10 reps
RPE 10
6
Skull Crusher (Barbell)
3
15-20 reps
RPE 10
7
Hanging Knee Raise
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Dip (Bodyweight)
2
5 reps
RPE 6
6
Skull Crusher (Barbell)
2
10 reps
RPE 6
7
Hanging Knee Raise
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7
3
Chest Fly (Cable)
3
15-20 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
6
JM Press
3
5-10 reps
RPE 7
7
Tricep Extension (Cable)
3
10-15 reps
RPE 7
8
Underhand Tricep Pushdown
3
20-25 reps
RPE 7
9
Hanging Knee Raise
4
5-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
4
Chest Fly (Cable)
3
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6
JM Press
3
5-10 reps
RPE 8
7
Tricep Extension (Cable)
3
15-20 reps
RPE 8
8
Underhand Tricep Pushdown
3
20-25 reps
RPE 8
9
Hanging Knee Raise
4
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
JM Press
3
5-10 reps
RPE 9
7
Tricep Extension (Cable)
3
15-20 reps
RPE 9
8
Underhand Tricep Pushdown
3
20-25 reps
RPE 9
9
Hanging Knee Raise
4
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
15-20 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
4
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6
JM Press
3
5-10 reps
RPE 10
7
Tricep Extension (Cable)
3
15-20 reps
RPE 10
8
Underhand Tricep Pushdown
3
20-25 reps
RPE 10
9
Hanging Knee Raise
4
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
9 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
9 reps
RPE 7
3
Leg Extension
2
10-15 reps
RPE 7
4
Hyperextension
2
5-10 reps
RPE 7
5
Calf Raise (Machine)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Hyperextension
2
5-10 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
7 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 9
4
Hyperextension
2
5-10 reps
RPE 9
5
Calf Raise (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Hyperextension
2
5-10 reps
RPE 10
5
Calf Raise (Machine)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Hyperextension
2
5 reps
RPE 6
5
Calf Raise (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
9 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
9 reps
RPE 7
3
Hyperextension
3
5-10 reps
RPE 7
4
Leg Press
3
10-15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 7
6
Calf Raise (Machine)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
5-10 reps
RPE 8
4
Leg Press
3
10-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8
6
Calf Raise (Machine)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
RPE 9
2
Sumo Deadlift (Barbell)
3
7 reps
RPE 9
3
Hyperextension
3
5-10 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9
6
Calf Raise (Machine)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
3
6 reps
RPE 10
3
Hyperextension
3
5-10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 10
6
Calf Raise (Machine)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Sumo Deadlift (Barbell)
2
5 reps
RPE 6
3
Hyperextension
2
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
6
Calf Raise (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
9 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
9 reps
RPE 7
3
Hyperextension
4
5-10 reps
RPE 7
4
Leg Press
3
10-15 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
6
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 7
7
Calf Raise (Machine)
5
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
3
Hyperextension
4
5-10 reps
RPE 8
4
Leg Press
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 8
7
Calf Raise (Machine)
5
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
RPE 9
2
Sumo Deadlift (Barbell)
4
7 reps
RPE 9
3
Hyperextension
4
5-10 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 10
3
Hyperextension
4
5-10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 10
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
9 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7
3
Face Pull
2
15-20 reps
RPE 7
4
Alternating Dumbbell Curl
3
5-10 reps
RPE 7
5
Wide Grip Bicep Curl (Cable)
3
15-20 reps
RPE 7
6
Abs Crunch (Machine)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
3
Face Pull
2
15-20 reps
RPE 8
4
Alternating Dumbbell Curl
3
5-10 reps
RPE 8
5
Wide Grip Bicep Curl (Cable)
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9
2
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
3
Face Pull
2
15-20 reps
RPE 9
4
Alternating Dumbbell Curl
2
5-10 reps
RPE 9
5
Wide Grip Bicep Curl (Cable)
2
15-20 reps
RPE 9
6
Abs Crunch (Machine)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Face Pull
2
15-20 reps
RPE 10
4
Alternating Dumbbell Curl
3
5-10 reps
RPE 10
5
Wide Grip Bicep Curl (Cable)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5 reps
RPE 6
2
Pull-Up (Bodyweight)
2
5 reps
RPE 6
3
Face Pull
2
10 reps
RPE 6
4
Alternating Dumbbell Curl
2
5 reps
RPE 6
5
Wide Grip Bicep Curl (Cable)
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
9 reps
RPE 7
2
Lat Pulldown
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
15-20 reps
RPE 7
4
Face Pull
4
15-20 reps
RPE 7
5
Alternating Dumbbell Curl
2
5-10 reps
RPE 7
6
Wide Grip Bicep Curl (Cable)
2
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 7
8
Abs Crunch (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Seated Row (Cable)
3
15-20 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Alternating Dumbbell Curl
2
5-10 reps
RPE 8
6
Wide Grip Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
15-20 reps
RPE 9
4
Face Pull
4
15-20 reps
RPE 9
5
Alternating Dumbbell Curl
2
5-10 reps
RPE 9
6
Wide Grip Bicep Curl (Cable)
2
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
15-20 reps
RPE 10
4
Face Pull
4
15-20 reps
RPE 10
5
Alternating Dumbbell Curl
2
5-10 reps
RPE 10
6
Wide Grip Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5 reps
RPE 6
2
Lat Pulldown
2
10 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Face Pull
2
10 reps
RPE 6
5
Alternating Dumbbell Curl
2
5 reps
RPE 6
6
Wide Grip Bicep Curl (Cable)
2
10 reps
RPE 6
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
8
Abs Crunch (Machine)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
9 reps
RPE 7
2
Lat Pulldown
4
10-15 reps
RPE 7
3
Seated Row (Cable)
4
15-20 reps
RPE 7
4
Upright Row (Barbell)
4
10-15 reps
RPE 7
5
Face Pull
4
15-20 reps
RPE 7
6
Alternating Dumbbell Curl
3
5-10 reps
RPE 7
7
Wide Grip Bicep Curl (Cable)
3
10-15 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 7
9
Abs Crunch (Machine)
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
15-20 reps
RPE 8
4
Upright Row (Barbell)
4
10-15 reps
RPE 8
5
Face Pull
4
15-20 reps
RPE 8
6
Alternating Dumbbell Curl
3
5-10 reps
RPE 8
7
Wide Grip Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Cable Hammer Curl
3
15-20 reps
RPE 8
9
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
7 reps
RPE 9
2
Lat Pulldown
4
10-15 reps
RPE 9
3
Seated Row (Cable)
4
15-20 reps
RPE 9
4
Upright Row (Barbell)
4
10-15 reps
RPE 9
5
Face Pull
4
15-20 reps
RPE 9
6
Alternating Dumbbell Curl
3
5-10 reps
RPE 9
7
Wide Grip Bicep Curl (Cable)
3
10-15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
9
Abs Crunch (Machine)
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 10
2
Lat Pulldown
4
10-15 reps
RPE 10
3
Seated Row (Cable)
4
15-20 reps
RPE 10
4
Upright Row (Barbell)
4
10-15 reps
RPE 10
5
Face Pull
4
15-20 reps
RPE 10
6
Alternating Dumbbell Curl
3
5-10 reps
RPE 10
7
Wide Grip Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 10
9
Abs Crunch (Machine)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2
Chest Fly (Cable)
2
15-20 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 7
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Tricep Extension (Cable)
3
15-20 reps
RPE 7
6
Hanging Knee Raise
2
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Chest Fly (Cable)
2
15-20 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Hanging Knee Raise
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Tricep Extension (Cable)
3
15-20 reps
RPE 9
6
Hanging Knee Raise
2
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
2
Chest Fly (Cable)
2
15-20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Extension (Cable)
3
15-20 reps
RPE 10
6
Hanging Knee Raise
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
2
Chest Fly (Cable)
2
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
4
Lateral Raise (Cable)
2
10 reps
RPE 6
5
Tricep Extension (Cable)
2
10 reps
RPE 6
6
Hanging Knee Raise
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
9 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 7
3
Front Raise
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
4
15-20 reps
RPE 7
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 7
7
Hanging Knee Raise
3
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 8
3
Front Raise
3
15-20 reps
RPE 8
4
Lateral Raise (Cable)
4
15-20 reps
RPE 8
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
7
Hanging Knee Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3
Front Raise
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
4
15-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 9
7
Hanging Knee Raise
3
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 10
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 10
3
Front Raise
3
15-20 reps
RPE 10
4
Lateral Raise (Cable)
4
15-20 reps
RPE 10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 10
7
Hanging Knee Raise
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 6
2
Bench Press (Dumbbell)
2
10 reps
RPE 6
3
Front Raise
2
10 reps
RPE 6
4
Lateral Raise (Cable)
2
10 reps
RPE 6
5
Tricep Extension (Cable)
2
10 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
7
Hanging Knee Raise
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
9 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 7
3
Chest Fly (Machine)
3
20-25 reps
RPE 7
4
Front Raise
3
20-25 reps
RPE 7
5
Lateral Raise (Cable)
4
20-25 reps
RPE 7
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
7
Dip (Bodyweight)
3
15-20 reps
RPE 7
8
Tricep Pushdown (Cable)
3
20-25 reps
RPE 7
9
Hanging Knee Raise
4
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 8
3
Chest Fly (Machine)
3
20-25 reps
RPE 8
4
Front Raise
3
20-25 reps
RPE 8
5
Lateral Raise (Cable)
3
20-25 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
7
Dip (Bodyweight)
3
15-20 reps
RPE 8
8
Tricep Pushdown (Cable)
3
20-25 reps
RPE 8
9
Hanging Knee Raise
4
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
7 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3
Chest Fly (Machine)
3
20-25 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 9
5
Lateral Raise (Cable)
4
20-25 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
7
Dip (Bodyweight)
3
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
20-25 reps
RPE 9
9
Hanging Knee Raise
4
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 10
2
Bench Press (Dumbbell)
4
10-15 reps
RPE 10
3
Chest Fly (Machine)
3
20-25 reps
RPE 10
4
Front Raise
3
20-25 reps
RPE 10
5
Lateral Raise (Cable)
4
15-20 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Dip (Assisted)
3
15-20 reps
RPE 10
8
Tricep Pushdown (Cable)
3
20-25 reps
RPE 10
9
Hanging Knee Raise
4
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15-20 reps
RPE 7
2
Hip Thrust (Machine)
4
10-15 reps
RPE 7
3
Leg Extension
2
20-25 reps
RPE 7
4
Leg Curl
2
15-20 reps
RPE 7
5
Calf Raise (Machine)
3
20-25 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15-20 reps
RPE 8
2
Hip Thrust (Machine)
4
10-15 reps
RPE 8
3
Leg Extension
2
20-25 reps
RPE 8
4
Leg Curl
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
3
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15-20 reps
RPE 9
2
Hip Thrust (Machine)
4
10-15 reps
RPE 9
3
Leg Extension
2
20-25 reps
RPE 9
4
Leg Curl
2
15-20 reps
RPE 9
5
Calf Raise (Machine)
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15-20 reps
RPE 10
2
Hip Thrust (Machine)
4
10-15 reps
RPE 10
3
Leg Extension
2
15-25 reps
RPE 10
4
Leg Curl
2
15-20 reps
RPE 10
5
Calf Raise (Machine)
3
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 6
2
Hip Thrust (Machine)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Calf Raise (Machine)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15-20 reps
RPE 7
2
Hip Thrust (Machine)
4
10-15 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 7
4
Lying Leg Curl
3
15-20 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20-25 reps
RPE 7
6
Calf Raise (Machine)
4
20-25 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Hip Thrust (Machine)
3
10-15 reps
RPE 8
3
Leg Press
3
15-20 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Calf Raise (Machine)
4
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 9
3
Leg Press
3
15-20 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
20-25 reps
RPE 9
6
Calf Raise (Machine)
4
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Leg Press
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
20-25 reps
RPE 10
6
Calf Raise (Machine)
4
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 6
2
Hip Thrust (Machine)
2
10 reps
RPE 6
3
Leg Press
2
10 reps
RPE 6
4
Lying Leg Curl
2
10 reps
RPE 6
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
6
Calf Raise (Machine)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 7
2
Hip Thrust (Machine)
4
10-15 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 7
4
Leg Extension
3
20-25 reps
RPE 7
5
Lying Leg Curl
4
15-20 reps
RPE 7
6
Walking Lunge (Dumbbell)
4
20-25 reps
RPE 7
7
Calf Raise (Machine)
5
20-25 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Hip Thrust (Machine)
4
10-15 reps
RPE 8
3
Leg Press
3
15-20 reps
RPE 8
4
Leg Extension
3
20-25 reps
RPE 8
5
Lying Leg Curl
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
4
20-25 reps
RPE 8
7
Calf Raise (Machine)
5
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 9
2
Hip Thrust (Machine)
4
10-15 reps
RPE 9
3
Leg Press
3
15-20 reps
RPE 9
4
Leg Extension
3
20-25 reps
RPE 9
5
Lying Leg Curl
4
15-20 reps
RPE 9
6
Walking Lunge (Dumbbell)
4
20-25 reps
RPE 9
7
Calf Raise (Machine)
5
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
4
10-15 reps
RPE 10
3
Leg Press
3
15-20 reps
RPE 10
4
Leg Extension
3
20-25 reps
RPE 10
5
Lying Leg Curl
4
15-20 reps
RPE 10
6
Walking Lunge (Dumbbell)
4
20-25 reps
RPE 10
7
Calf Raise (Machine)
5
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
20-25 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 7
6
Abs Crunch (Machine)
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Dumbbell Row
3
10-15 reps
RPE 8
3
Rear Delt Fly (Machine)
2
20-25 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 8
6
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 9
2
Dumbbell Row
3
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
2
20-25 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
20-25 reps
RPE 9
6
Abs Crunch (Machine)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
Dumbbell Row
3
10-15 reps
RPE 10
3
Rear Delt Fly (Machine)
2
20-25 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 10
6
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 6
2
Dumbbell Row
2
10 reps
RPE 6
3
Rear Delt Fly (Machine)
2
10 reps
RPE 6
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Straight Arm Pulldown
3
15-20 reps
RPE 7
4
Rear Delt Fly (Machine)
3
20-25 reps
RPE 7
5
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 7
6
Cable Hammer Curl
2
15-20 reps
RPE 7
7
Bicep Curl (EZ Bar)
2
20-25 reps
RPE 7
8
Abs Crunch (Machine)
3
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Dumbbell Row
3
10-15 reps
RPE 8
3
Straight Arm Pulldown
3
15-20 reps
RPE 8
4
Rear Delt Fly (Machine)
3
20-25 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
6
Cable Hammer Curl
2
15-20 reps
RPE 8
7
Bicep Curl (EZ Bar)
2
20-25 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Dumbbell Row
3
10-15 reps
RPE 9
3
Straight Arm Pulldown
3
15-20 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20-25 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
6
Cable Hammer Curl
2
15-20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
20-25 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 10
2
Dumbbell Row
3
10-15 reps
RPE 10
3
Straight Arm Pulldown
3
15-20 reps
RPE 10
4
Rear Delt Fly (Machine)
3
20-25 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Cable Hammer Curl
2
15-20 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
20-25 reps
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 6
2
Dumbbell Row
2
10 reps
RPE 6
3
Straight Arm Pulldown
2
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 6
6
Cable Hammer Curl
2
10 reps
RPE 6
7
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
8
Abs Crunch (Machine)
2
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7
2
Dumbbell Row
4
10-15 reps
RPE 7
3
Straight Arm Pulldown
4
15-20 reps
RPE 7
4
Upright Row (Barbell)
4
15-20 reps
RPE 7
5
Rear Delt Fly (Machine)
4
20-25 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 7
7
Cable Hammer Curl
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 7
9
Abs Crunch (Machine)
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
2
Dumbbell Row
4
10-15 reps
RPE 8
3
Straight Arm Pulldown
4
15-20 reps
RPE 8
4
Upright Row (Barbell)
4
15-20 reps
RPE 8
5
Rear Delt Fly (Machine)
4
20-25 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Cable Hammer Curl
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 8
9
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
2
Dumbbell Row
4
10-15 reps
RPE 9
3
Straight Arm Pulldown
4
15-20 reps
RPE 9
4
Upright Row (Barbell)
4
15-20 reps
RPE 9
5
Rear Delt Fly (Machine)
4
20-25 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Cable Hammer Curl
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 9
9
Abs Crunch (Machine)
4
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 10
2
Dumbbell Row
4
10-15 reps
RPE 10
3
Straight Arm Pulldown
4
15-20 reps
RPE 10
4
Upright Row (Barbell)
4
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
4
20-25 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
7
Cable Hammer Curl
3
15-20 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
20-25 reps
RPE 10
9
Abs Crunch (Machine)
4
15-20 reps
RPE 10
Week 1
1 / 14 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
9 Reps
@7
2
Sumo Deadlift (Barbell)
4 Sets
9 Reps
@7
3
Leg Extension
2 Sets
10-15 Reps
@7
4
Hyperextension
2 Sets
5-10 Reps
@7
5
Calf Raise (Machine)
3 Sets
10-15 Reps
@7
Day 5
1
Hack Squat
4 Sets
15-20 Reps
@7
2
Hip Thrust (Machine)
4 Sets
10-15 Reps
@7
3
Leg Extension
2 Sets
20-25 Reps
@7
4
Leg Curl
2 Sets
15-20 Reps
@7
5
Calf Raise (Machine)
3 Sets
20-25 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
9 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Overhead Press (Barbell)
2 Sets
9 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
5
Close Grip Push-up
3 Sets
10-15 Reps
@7
6
Hanging Knee Raise
2 Sets
5-10 Reps
@7
Day 3
1
Bent Over Row (Barbell)
3 Sets
9 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7
3
Face Pull
2 Sets
15-20 Reps
@7
4
Alternating Dumbbell Curl
3 Sets
5-10 Reps
@7
5
Wide Grip Bicep Curl (Cable)
3 Sets
15-20 Reps
@7
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
15-20 Reps
@7
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7
6
Hanging Knee Raise
2 Sets
5-10 Reps
@7
Day 6
1
Lat Pulldown
3 Sets
10-15 Reps
@7
2
Dumbbell Row
3 Sets
10-15 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
20-25 Reps
@7
4
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
20-25 Reps
@7
6
Abs Crunch (Machine)
2 Sets
15-20 Reps
@7