logo
BoostcampPNG

Kaioken Hypertrophy

by Nate

Program Description

Kaioken Hypertrophy is an asynchronous Upper–Lower–Push–Pull–Legs loop engineered for maximal muscle gain with precise fatigue control: you simply run the five sessions in order and insert rest whenever recovery demands, so life never derails your progress. Each workout uses 6–7 targeted movements to deliver high stimulus with low overlap—Upper and Push provide two quality chest exposures per cycle so you get that massive Goku-esque pec shelf; Pull isolates the back and arm without shoulder junk volume; the Lower/Legs split maximizes glute, quad, and hamstring growth, while also hammering your calves till they resemble Trunks' tree trunk legs. Compounds run 3 working sets of 8–10 reps; isolations run 3–4 sets of 12-15 with good form and full range; finishers (AMRAP/push ups/abs) get 1–2 hard sets near failure. 12 weeks in, the program switches to prioritize different muscle groups and compound movements to make sure we cover our weak spots.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2025 04:48
  • Last Edited
    Oct 26, 2025 03:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Chest
9.4%
Hamstrings
8.8%
Front Delts
8.3%
Upper Back
7.9%
Biceps
7.5%
Glutes
7.4%
Quadriceps
6.3%
Calves
6.2%
Lats
6%
Middle Delts
5.7%
Abs
5.7%
Lower Back
3.5%
Forearms
3.2%
Rear Delts
1.2%
Adductors
0.9%
Abductors
0.8%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lat Pulldown
3
12 reps
RPE 8
3
Kelso Shrug
3
8-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
5
Seated Dumbbell Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
8-12 reps
RPE 8-9
4
Smith Machine Row
3
12-15 reps
RPE 8-9
5
21s (EZ Bar)
3
21+ reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
5
Decline Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Abductor (Machine)
3
12-25 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Seated Calf Raise
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Tricep Extension (Machine)
3
10-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
6
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8-9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 8-9
3
Shrug (Barbell)
3
12-20 reps
RPE 8-9
4
Single Arm Bicep Curl
3
8-12 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Wrist Curls
3
20-30 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8-9
2
Single Arm Iso Row
3
8-12 reps
RPE 8-9
3
Face Pull
3
10-20 reps
RPE 8-9
4
Meadows Curl
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
AMRAP
RPE 9-10
6
Dead Hang
2
1 mins
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Back Extension (Weighted)
3
15-20 reps
RPE 8-9
3
Lying Leg Curl
3
10-15 reps
RPE 8-9
4
Leg Extension
3
10-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8-9
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Leg Curl
3
12-15 reps
RPE 8-9
5
Standing Calf Raise
4
12-20 reps
RPE 8-9
6
Hanging Leg Raise
3
AMRAP
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Kelso Shrug
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@9-10
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Decline Crunch
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
6
Deficit Push Up
1 Set
1 Set
AMRAP
AMRAP
@8-10
@8-10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
3
Shrug (Barbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8-9
@8-9
@8-9
4
Single Arm Bicep Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9-10
@9-10
@9-10
6
Wrist Curls
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@8-9
@8-9
@8-9
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8-9
@8-9
@8-9
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@8-9
@8-9
@8-9
@8-9
6
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9-10
@9-10
@9-10