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Pats hypertrophy program

by Patrick L.

Program Description

Novice program focused on hypertrophy and building strength.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 15, 2025 02:50
  • Last Edited
    Jun 18, 2025 12:55

Summary

Unlock your muscle-building potential with Pat's Hypertrophy Program, a focused 12-week journey designed for serious lifters. Training three days a week, this program emphasizes compound and isolation movements, ensuring balanced development across all major muscle groups. With a mix of dumbbell and machine exercises, you'll be guided through structured sets and rep ranges tailored to maximize hypertrophy. Get ready to push your limits and achieve the physique you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
1 Set
12-16 Reps
10-14 Reps
8-12 Reps
@10
@10
@10
2
Hack Squat
1 Set
1 Set
8-12 Reps
6-12 Reps
@8.5
@8.5
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-14 Reps
6-12 Reps
@10
@10
4
Preacher Curl Machine
2 Sets
1 Set
1 Set
10-14 Reps
8-14 Reps
6-12 Reps
@10
@10
@10
5
Shoulder Press Ez Bar
2 Sets
1 Set
8-12 Reps
6-10 Reps
@10
@10
6
Single Arm Tricep Pushdown Against Rail
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
7
Wide Grip Lat Pulldown
3 Sets
8-14 Reps
@10
8
Shoulder Shrug Dumbbell
2 Sets
1 Set
8-14 Reps
6-12 Reps
@10
@10
9
Single Arm OH Tricep Extension
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
10
Lateral Raise (Dumbbell)
3 Sets
10-18 Reps
@10
Day 2
1
T Bar Bench Row
2 Sets
1 Set
8-12 Reps
6-10 Reps
@10
@10
2
Cable Core Rotation
3 Sets
10-14 Reps
@8.5
3
Decline Chest Press Machine
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
4
Reverse Ez Bar Curl
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@9
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@8.5
@8.5
@8.5
7
Finger Curl
2 Sets
1 Set
10-14 Reps
6-10 Reps
@10
@10
8
Seated Row (Cable)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
9
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
10
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
-
@10
@10
@10
-
Day 3
1
Rear Delt Fly (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@8.5
@8.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
3
Hack Squat
1 Set
1 Set
8-12 Reps
6-10 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-16 Reps
8-14 Reps
6-12 Reps
@10
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@9
6
Preacher Curl Machine
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
7
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
8
Shoulder Shrug Dumbbell
3 Sets
AMRAP
@10
9
Dumbbell Skier
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@10
10
Finger Curl
3 Sets
AMRAP
@10