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Shoulder and Back Bias (low volume)

by Alexander G.
1 athletes joined

Program Description

Day 1: Lats & Shoulders • Lats: 6 sets • shoulders: 8 total volume: 14 sets Day 2: Legs 12-15 sets Day 3: Chest & Back • Chest: 6 sets • Lats: 6 sets total volume: 12 sets Day 4: Shoulders & Arms • shoulders 6 sets • Biceps: 4 sets • Triceps: 4 sets total volume: 14 sets Day 5: rest Day 6: Lats & Shoulders • shoulders: 8 sets • Lats: 6 sets total volume: 14 sets Day 7: Chest & Arms • Chest: 6 sets • Biceps: 4 sets • Triceps: 4 sets total volume: 14 sets totals sets per muscle per week shoulders: 22 lats: 18 chest: 12 biceps: 8 triceps 8

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 10, 2025 05:36
  • Last Edited
    Jun 18, 2025 08:42

Summary

Unlock your upper body potential with the 8-week Shoulder and Back Bias program, designed for dedicated lifters ready to elevate their strength. This low-volume, high-frequency plan incorporates seven days of targeted workouts, focusing on essential movements like the Romanian Deadlift and Incline Bench Press to sculpt and strengthen your shoulders and back. With a full gym at your disposal, you'll maximize muscle engagement while honing your technique. Get ready to build a powerful upper body and enhance your overall physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
High Row
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
4
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 10
3
Leg Extension
4
4-10 reps
RPE 10
4
Leg Curl
2
4-10 reps
RPE 10
5
Standing Calf Raise
4
4-10 reps
RPE 10
6
Hip Adductor (Machine)
2
4-8 reps
RPE 10
7
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
High Row
2
4-10 reps
RPE 10
5
Cable Low Row
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
5
Lateral Raise (Cable)
3
4-10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
4-10 reps
RPE 10
2
Rear Delt Fly (Machine)
4
4-10 reps
RPE 10
3
High Row
2
4-10 reps
RPE 10
4
Cable Low Row
2
4-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Chest Fly (Cable)
2
4-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Hack Squat
4 Sets
4-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
4-10 Reps
@10
3
Leg Extension
4 Sets
4-10 Reps
@10
4
Leg Curl
2 Sets
4-10 Reps
@10
5
Standing Calf Raise
4 Sets
4-10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
Day 5
1
Wrist Curls
4 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
4-10 Reps
@10
4
High Row
2 Sets
4-10 Reps
@10
5
Cable Low Row
2 Sets
4-8 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
4-10 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
4-10 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
Day 1
1
Lateral Raise (Cable)
4 Sets
4-10 Reps
@10
2
High Row
2 Sets
4-8 Reps
@10
3
Seated Row (Cable)
2 Sets
4-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
5
Rear Delt Fly (Machine)
4 Sets
4-8 Reps
@10
Day 4
1
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
4-10 Reps
@10
3
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
4-10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
4-10 Reps
@10
Day 6
1
Lateral Raise (Cable)
4 Sets
4-10 Reps
@10
2
Rear Delt Fly (Machine)
4 Sets
4-10 Reps
@10
3
High Row
2 Sets
4-10 Reps
@10
4
Cable Low Row
2 Sets
4-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10