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High Intensity, Low Volume!

by Jose Joffree Lopez

Program Description

**High Intensity, Low Volume** is a 12-week program designed to maximize strength gains through focused, high-intensity workouts. With 36 training sessions, this program emphasizes short, explosive sets to build muscle while minimizing time spent in the gym. Each workout targets major muscle groups with a mix of machine and cable exercises, ensuring you hit your goals efficiently. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 08:40
  • Last Edited
    Nov 23, 2025 08:57
Muscle Engagement
Front
Back
MuscleSet
Chest
12.7%
Biceps
11.4%
Lats
11.4%
Triceps
10.2%
Upper Back
10.2%
Front Delts
8.9%
Middle Delts
6.4%
Quadriceps
5.9%
Glutes
5.9%
Hamstrings
5.7%
Lower Back
3.2%
Calves
3.2%
Abs
1.9%
Rear Delts
1.3%
Forearms
1.3%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Hip Thrust (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Leg Press
1
1
10 reps
6 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
2
Pec Deck (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
3
Lateral Raise (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
4
Lat Pulldown
1
2
10 reps
6 reps
RPE 6
RPE 8.5
5
Seated Row (Machine)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
6
Preacher Curl (EZ Bar)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
7
Tricep Pushdown (Cable)
1
2
10 reps
6 reps
RPE 6
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
2
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
3
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
4
Lat Pulldown
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
5
Seated Row (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
2
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
3
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
4
Lat Pulldown
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
5
Seated Row (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
7
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
Day 2
1
Leg Extension
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
3
Hip Thrust (Machine)
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5
4
Leg Press
1 Set
1 Set
10 Reps
6 Reps
@6
@8.5
5
Standing Calf Raise
1 Set
2 Sets
10 Reps
6 Reps
@6
@8.5