logo
BoostcampPNG

bodailua

by elias v

Program Description

lihakset vaan kasvaa

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 09:21
  • Last Edited
    Jan 05, 2026 01:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Hamstrings
8.8%
Biceps
8.8%
Front Delts
8.4%
Upper Back
8.4%
Chest
8.1%
Glutes
7.3%
Quadriceps
5.9%
Neck
5.9%
Lats
4.4%
Middle Delts
4%
Forearms
4%
Calves
3.7%
Rear Delts
3.3%
Abs
2.9%
Lower Back
2.2%
Adductors
1.5%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
1
AMRAP
RPE 10
6
Straight Leg Calf Raise
1
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Pec Deck (Machine)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
1
12 reps
RPE 10
3
Single Arm Row (Cable)
1
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Extension
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
1
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Reverse Pec Deck
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
7
Face Pull
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
1
10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
12 reps
RPE 10
4
Seated Dumbbell Curl
2
12 reps
RPE 10
5
Skull Crusher (Barbell)
2
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7A
Neck Curl
2
15 reps
RPE 9
7B
Neck Flexion
2
15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Leg Extension
1 Set
20 Reps
@10
2
Hack Squat
2 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
4
Goblet Squat
2 Sets
12 Reps
-
5
Leg Extension
1 Set
AMRAP
@10
6
Straight Leg Calf Raise
1 Set
12 Reps
@10
7
Single Leg Calf Raise (Weighted)
2 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
@10
3
Incline Chest Press (Machine)
1 Set
12 Reps
@10
4
Pec Deck (Machine)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
1 Set
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
1 Set
12 Reps
@10
3
Single Arm Row (Cable)
1 Set
AMRAP
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7A
Neck Curl
2 Sets
15 Reps
@9
7B
Neck Extension
2 Sets
15 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
8 Reps
@10
2
Seated Hamstring Curl
1 Set
12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
8 Reps
@10
4
Single-Leg Leg Curl
2 Sets
15 Reps
@10
5
Hip Adductor (Machine)
1 Set
AMRAP
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
50 Reps
12 Reps
@10
@10
Day 5
1
Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Shrug (Barbell)
2 Sets
10 Reps
@10
3
Reverse Pec Deck
2 Sets
12 Reps
@10
4
One Arm Lateral Raise (Cable)
1 Set
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
7
Face Pull
2 Sets
12 Reps
@10
Day 6
1
JM Press
2 Sets
8 Reps
@10
2
Bicep Curl (Cable)
1 Set
10 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
12 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
AMRAP
@10
6
Hammer Curl (Cable)
2 Sets
15 Reps
@10
7A
Neck Curl
2 Sets
15 Reps
@9
7B
Neck Flexion
2 Sets
15 Reps
@9