logo
BoostcampPNG

6 - Day Heavy Split Workout

by Mohit Mannewar
1 athletes joined

Program Description

The goal: ▪︎ Build size ▪︎ Stay lean Maximize fullness & symmetry Save this structure and follow it for 6-8 weeks. Want the full plan with exercises, sets & reps?

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 06, 2025 06:54
  • Last Edited
    Jul 06, 2025 07:56
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9
3
Dip (Weighted)
2
1
15 reps
12 reps
RPE 8
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
1
12 reps
8 reps
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Decline Crunch (Weighted)
1
1
1
25 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
8 reps
6 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
6 reps
RPE 7.5
RPE 8.5
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 7.5
RPE 8.5
6
Reverse Cable Curl
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Oblique Side Bends
3
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
2
2
25 reps
15 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
2
1
1
8 reps
4 reps
12 reps
RPE 8
RPE 8.5
RPE 7.5
4
Leg Press
1
1
2
20 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
2
1
15 reps
12 reps
RPE 7.5
RPE 8
6
Hip Thrust (Machine)
1
1
1
12 reps
6 reps
3 reps
RPE 7.5
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
25 reps
15 reps
RPE 8
RPE 8
8
Plank With Oblique Twist
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
20 reps
15 reps
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8
4
Tricep Kickback
2
1
15 reps
12 reps
RPE 7.5
RPE 8
5
Skull Crusher (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
7
Hanging Leg Raise
1
1
2
25 reps
20 reps
15 reps
RPE 7.5
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
15 reps
12 reps
RPE 7.5
RPE 8
2
Seated Row (Cable)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
3
Straight Arm Pulldown
2
1
15 reps
12 reps
RPE 7.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Reverse Bicep Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 8.5
7
Side Crunch (Cable)
3
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
1
1
12 reps
10 reps
8 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
2
2
35 reps
12 reps
RPE 7.5
RPE 8
3
Rear Delt Fly (Machine)
1
2
15 reps
12 reps
RPE 7.5
RPE 8
4
Shrug (Barbell)
1
2
1
20 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Stiff Leg Deadlift
1
2
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
6
Lunge (Dumbbell)
2
2
20 reps
15 reps
RPE 8
RPE 8.5
7
Standing Calf Raise
4
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7.5
@8.5
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8
@9
3
Dip (Weighted)
2 Sets
1 Set
15 Reps
12 Reps
@8
@9
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
8 Reps
@7.5
@8
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
25 Reps
15 Reps
15 Reps
@7.5
@8.5
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8.5
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7.5
@8.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
@9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
6 Reps
@7.5
@8.5
@8
@9
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
8 Reps
@7.5
@8.5
6
Reverse Cable Curl
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
7
Oblique Side Bends
3 Sets
25 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7.5
@8
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
25 Reps
15 Reps
@7.5
@8
3
Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
4 Reps
12 Reps
@8
@8.5
@7.5
4
Leg Press
1 Set
1 Set
2 Sets
20 Reps
12 Reps
8 Reps
@8
@8.5
@9
5
Leg Curl
2 Sets
1 Set
15 Reps
12 Reps
@7.5
@8
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
6 Reps
3 Reps
@7.5
@9.5
@10
7
Standing Calf Raise
1 Set
2 Sets
25 Reps
15 Reps
@8
@8
8
Plank With Oblique Twist
3 Sets
1 mins
@8
Day 4
1
Chest Fly (Cable)
2 Sets
2 Sets
20 Reps
15 Reps
@7.5
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
3
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8
4
Tricep Kickback
2 Sets
1 Set
15 Reps
12 Reps
@7.5
@8
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
7
Hanging Leg Raise
1 Set
1 Set
2 Sets
25 Reps
20 Reps
15 Reps
@7.5
@7.5
@8
Day 5
1
Wide Grip Lat Pulldown
2 Sets
2 Sets
15 Reps
12 Reps
@7.5
@8
2
Seated Row (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7.5
@8
3
Straight Arm Pulldown
2 Sets
1 Set
15 Reps
12 Reps
@7.5
@8
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
6
Reverse Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@8
@8.5
7
Side Crunch (Cable)
3 Sets
20 Reps
@8
Day 6
1
Arnold Press
2 Sets
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4 Reps
@7.5
@8
@8.5
@9
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
35 Reps
12 Reps
@7.5
@8
3
Rear Delt Fly (Machine)
1 Set
2 Sets
15 Reps
12 Reps
@7.5
@8
4
Shrug (Barbell)
1 Set
2 Sets
1 Set
20 Reps
15 Reps
12 Reps
@7.5
@8
@8.5
5
Stiff Leg Deadlift
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
@7.5
@7.5
@8
6
Lunge (Dumbbell)
2 Sets
2 Sets
20 Reps
15 Reps
@8
@8.5
7
Standing Calf Raise
4 Sets
20 Reps
@8