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6 - Day Heavy Split Workout

by Mohit Mannewar
4 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
    Aug 17, 2025 07:26

Summary

Unleash your strength with the 6-Day Heavy Split Workout, a rigorous 8-week program designed for serious lifters. This comprehensive plan targets major muscle groups six days a week, emphasizing heavy lifts and progressive overload to maximize gains. Each session is meticulously crafted, featuring compound movements like bench presses and deadlifts, ensuring you build muscle and strength efficiently. Get ready to push your limits and transform your physique with this powerful training regimen!
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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