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Jordan Peters Full Body

by Jan L.
141 athletes joined
4.0
(1 rating)

Program Description

This program follows a template suggested by former bodybuilder and coach Jordan Peters. It is a high intensity, low volume, high frequency split spanning 3 days a week. Frequency can be adjusted to every other day training if recovery capabilities allow for it. ****DISCLAIMER**** This account/ published program has no affiliation with the legend himself.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 21, 2024 11:03
  • Last Edited
    Jul 29, 2025 11:40

Summary

Unlock your full potential with the Jordan Peters Full Body program, a comprehensive 16-week journey designed for serious lifters. Committing just three days a week, you’ll engage in a balanced mix of barbell, dumbbell, and machine exercises targeting all major muscle groups. Each session is crafted to build strength and enhance muscle definition, featuring key movements like the High Bar Squat, Incline Bench Press, and Romanian Deadlift. Get ready to transform your physique and elevate your performance—your goals are within reach!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
6-10 Reps
@10
5
Chest Press (Machine)
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Underhand Lat Pulldown
1 Set
15-25 Reps
@10
8
JM Press
1 Set
15-25 Reps
@10
9
Chest Supported Row (Machine)
1 Set
15-25 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
11
Pinwheel Curl
1 Set
15-25 Reps
@10
12
Face Pull
1 Set
15-25 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Pull-Up (Weighted)
1 Set
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
6-10 Reps
@10
5
Seated Row (Cable)
1 Set
6-10 Reps
@10
6
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
6-12 Reps
@10
9
Walking Lunge (Dumbbell)
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Hip Abductor (Machine)
1 Set
15-25 Reps
@10
12
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
1 Set
6-10 Reps
@10
4
Dip (Weighted)
1 Set
6-10 Reps
@10
5
T-Bar Row
1 Set
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Bayesian Curl
1 Set
8-12 Reps
@10
9
Leg Press
1 Set
15-25 Reps
@10
10
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
11
Seated Hamstring Curl
1 Set
15-25 Reps
@10
12
Hip Adductor (Machine)
1 Set
15-25 Reps
@10