Program Description
Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 30, 2025 12:59
- Last EditedJul 10, 2025 01:20
Summary
**Operation Bench 225 (Low Volume) V.4** is an 8-week strength training program designed for dedicated lifters looking to maximize their bench press performance with a focused, low-volume approach. Comprising three full-body workouts each week, this program emphasizes key compound and isolation movements, including shoulder presses, cable rows, and JM presses, to build strength and muscle across all major muscle groups. With a structured intensity and rep range tailored to push your limits, you'll develop the power and stability needed to conquer the 225-pound bench press milestone. Get ready to elevate your training and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Seated Wide Grip Row (Cable)
2
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Back Extension (Barbell)
1
4-8 reps
RPE 9
5
Unilateral Pulldown (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
8
Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
10
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
11
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
2
4-8 reps
RPE 9
2
Upper Back Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Platz Squat (Barbell)
1
4-8 reps
RPE 9
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
6
Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Pec Deck (Machine)
1
4-8 reps
RPE 9
8
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
9
Unilateral Preacher Curl (Dumbbell)
1
4-8 reps
RPE 9
10
Lying Leg Curl
1
4-8 reps
RPE 9
11
Abs Crunch (Machine)
1
4-8 reps
RPE 9
12
Forearm Curl (Cable)
1
4-8 reps
RPE 9
13
Calf Raise (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Press (Machine)2 Sets
4-8 Reps
@9
2
Seated Wide Grip Row (Cable)2 Sets
4-8 Reps
@9
3
JM Press (Machine)2 Sets
4-8 Reps
@9
4
Back Extension (Barbell)1 Set
4-8 Reps
@9
5
Unilateral Pulldown (Machine)1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Cable)1 Set
4-8 Reps
@9
7
Seated Low-To-High Fly (Cable)1 Set
4-8 Reps
@9
8
Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
9
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
10
Decline Sit Up (Weighted)1 Set
4-8 Reps
@9
11
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)1 Set
4-8 Reps
@9
13
Calf Raise (Machine)1 Set
4-8 Reps
@9
Day 2
1
Seated Shoulder Press (Smith Machine)2 Sets
4-8 Reps
@9
2
Upper Back Row (Machine)2 Sets
4-8 Reps
@9
3
Unilateral Tricep Pushdown (Cable)2 Sets
4-8 Reps
@9
4
Platz Squat (Barbell)1 Set
4-8 Reps
@9
5
Wide Grip Lat Pulldown1 Set
4-8 Reps
@9
6
Lateral Raise (Machine)1 Set
4-8 Reps
@9
7
Pec Deck (Machine)1 Set
4-8 Reps
@9
8
Unilateral Reverse Pec Deck (Machine)1 Set
4-8 Reps
@9
9
Unilateral Preacher Curl (Dumbbell)1 Set
4-8 Reps
@9
10
Lying Leg Curl1 Set
4-8 Reps
@9
11
Abs Crunch (Machine)1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)1 Set
4-8 Reps
@9
13
Calf Raise (Machine)1 Set
4-8 Reps
@9
Day 3
1
Shoulder Press (Machine)2 Sets
4-8 Reps
@9
2
Seated Wide Grip Row (Cable)2 Sets
4-8 Reps
@9
3
JM Press (Machine)2 Sets
4-8 Reps
@9
4
Back Extension (Barbell)1 Set
4-8 Reps
@9
5
Unilateral Pulldown (Machine)1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Cable)1 Set
4-8 Reps
@9
7
Seated Low-To-High Fly (Cable)1 Set
4-8 Reps
@9
8
Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
9
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
10
Decline Sit Up (Weighted)1 Set
4-8 Reps
@9
11
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9
12
Forearm Curl (Cable)1 Set
4-8 Reps
@9
13
Calf Raise (Machine)1 Set
4-8 Reps
@9