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Sora's Workout

by Diego C.

Program Description

Build muscles. Better to be in a bulk.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 05:57
  • Last Edited
    Oct 17, 2025 08:27

Summary

Sora's Workout is a comprehensive 16-week program designed to elevate your strength and conditioning with a focused 4-day weekly split. Each session targets key muscle groups through a variety of exercises, including weighted pull-ups, incline bench presses, and barbell rows, ensuring a balanced approach to upper body development. With a mix of compound movements and isolation exercises, you’ll build muscle and enhance your overall fitness. Get ready to push your limits and achieve your goals in a supportive and structured environment!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Upper Back
12.5%
Biceps
11%
Chest
10.6%
Hamstrings
7.8%
Lats
7.6%
Glutes
6.2%
Quadriceps
5.9%
Front Delts
5.9%
Middle Delts
4.8%
Lower Back
2.8%
Forearms
2.6%
Calves
2.4%
Rear Delts
2.1%
Abs
1.5%
Adductors
1.1%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Hyperextension
3
10 reps
RPE 7
6
Chest Fly (Cable)
3
10 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
8 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 8
8A
Tricep Kickback
3
10 reps
RPE 7
8B
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Wide Grip Pull-Up
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 7
9A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
9B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
10A
Double Biceps Curl
3
10 reps
RPE 7
10B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
2
Leg Press
4
8 reps
RPE 9
3
Walking Lunge
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
8A
Spider Curl
3
12 reps
RPE 8
8B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
10
Rear Delt Fly (Cable)
2
12 reps
RPE 8
11
Shrug (Barbell)
2
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Barbell Row
3 Sets
8 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Hyperextension
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
3 Sets
10 Reps
@7
7
Dip (Weighted)
3 Sets
8 Reps
@8
8
Bayesian Curl
3 Sets
8 Reps
@8
9A
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
9B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
10A
Double Biceps Curl
3 Sets
10 Reps
@7
10B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@9
2
Wide Grip Pull-Up
4 Sets
8 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
7
Dip (Weighted)
3 Sets
8 Reps
@8
8
Bayesian Curl
3 Sets
8 Reps
@7
9A
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
9B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
10A
Double Biceps Curl
3 Sets
10 Reps
@7
10B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
2
Leg Press
4 Sets
8 Reps
@9
3
Walking Lunge
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
6
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
8A
Spider Curl
3 Sets
12 Reps
@8
8B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
10
Rear Delt Fly (Cable)
2 Sets
12 Reps
@8
11
Shrug (Barbell)
2 Sets
12 Reps
@8
Day 2
1
Squat (Smith Machine)
4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Bench Press (Close Grip)
3 Sets
8 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
8A
Tricep Kickback
3 Sets
10 Reps
@7
8B
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
10
Rear Delt Fly (Cable)
2 Sets
12 Reps
@8
11
Shrug (Barbell)
2 Sets
12 Reps
@8