Program Description
18-week workout program designed for those who want to maximize their gains with minimum time wasting. Spanning 36 sessions, this program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2025 02:02
- Last EditedAug 06, 2025 07:39
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Cable Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Preacher Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3A
Lying Side Lateral Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4C
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
1B
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Pullover (Machine)
1
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Decline Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Squat (Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Overhead Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2B
Standing Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
JM Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 2
1A
Chest Press (Machine)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
1B
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Pulley1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2B
Lateral Raise (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Pullover (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
-
3B
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4A
Hyperextension1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Decline Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 1
1A
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Cable Crunch1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Overhead Press (Machine)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2B
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3A
Lying Side Lateral Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4A
Reverse Nordic Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4C
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1A
Trap Bar Squat (Machine)1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2A
Overhead Press (Machine)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2B
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3A
Chest Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3B
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
JM Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
Reverse Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10