Program Description
Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout80 minutes
- CreatedOct 27, 2025 07:28
- Last EditedOct 28, 2025 03:55
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Front Delts
12%
Triceps
12%
Upper Back
8.3%
Lats
7.4%
Glutes
7.4%
Abs
5.6%
Middle Delts
4.6%
Forearms
4.6%
Hamstrings
4.6%
Quadriceps
4.6%
Lower Back
4.6%
Adductors
4.6%
Abductors
4.6%
Biceps
1.9%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
1
4-6 reps
RPE 9
3
Preacher Curl (Machine)
1
6-8 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
1
4-6 reps
RPE 9
5
Standing Pullover (Cable)
1
4-6 reps
RPE 9
6
Single Arm Overhead Tricep Extension
1
4-6 reps
RPE 9
7
Kelso Shrug
1
4-6 reps
RPE 9
8
Cuffed Reverse Curl (Cable)
1
4-6 reps
RPE 9
9
Pec Deck (Machine)
1
4-6 reps
RPE 9
10
Lateral Raise (Machine)
1
4-6 reps
RPE 9
11
Archer Row (Cable)
1
4-6 reps
RPE 9
12
Front Raise
1
4-6 reps
RPE 9
13
Wrist Curls
1
6-8 reps
RPE 9
14
Leg Curl
1
4-6 reps
RPE 9
15
Leg Extension
1
4-6 reps
RPE 9
16
Back Extension (Weighted)
1
4-6 reps
RPE 9
17
Hip Adductor (Machine)
1
4-6 reps
RPE 9
18
Hip Abductor (Machine)
1
4-6 reps
RPE 9
19
Abs Crunch (Machine)
1
4-6 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Wide Grip Pull-Up1 Set
4-6 Reps
@9
2
Incline Chest Press (Machine)1 Set
4-6 Reps
@9
3
Preacher Curl (Machine)1 Set
6-8 Reps
@9
4
Single Arm Tricep Extension (Cable)1 Set
4-6 Reps
@9
5
Standing Pullover (Cable)1 Set
4-6 Reps
@9
6
Single Arm Overhead Tricep Extension1 Set
4-6 Reps
@9
7
Kelso Shrug1 Set
4-6 Reps
@9
8
Cuffed Reverse Curl (Cable)1 Set
4-6 Reps
@9
9
Pec Deck (Machine)1 Set
4-6 Reps
@9
10
Lateral Raise (Machine)1 Set
4-6 Reps
@9
11
Archer Row (Cable)1 Set
4-6 Reps
@9
12
Front Raise1 Set
4-6 Reps
@9
13
Wrist Curls1 Set
6-8 Reps
@9
14
Leg Curl1 Set
4-6 Reps
@9
15
Leg Extension1 Set
4-6 Reps
@9
16
Back Extension (Weighted)1 Set
4-6 Reps
@9
17
Hip Adductor (Machine)1 Set
4-6 Reps
@9
18
Hip Abductor (Machine)1 Set
4-6 Reps
@9
19
Abs Crunch (Machine)1 Set
4-6 Reps
@9
Day 2
1
Wide Grip Pull-Up1 Set
4-6 Reps
@9
2
Incline Chest Press (Machine)1 Set
4-6 Reps
@9
3
Preacher Curl (Machine)1 Set
6-8 Reps
@9
4
Single Arm Tricep Extension (Cable)1 Set
4-6 Reps
@9
5
Standing Pullover (Cable)1 Set
4-6 Reps
@9
6
Single Arm Overhead Tricep Extension1 Set
4-6 Reps
@9
7
Kelso Shrug1 Set
4-6 Reps
@9
8
Cuffed Reverse Curl (Cable)1 Set
4-6 Reps
@9
9
Pec Deck (Machine)1 Set
4-6 Reps
@9
10
Lateral Raise (Machine)1 Set
4-6 Reps
@9
11
Archer Row (Cable)1 Set
4-6 Reps
@9
12
Front Raise1 Set
4-6 Reps
@9
13
Wrist Curls1 Set
6-8 Reps
@9
14
Leg Curl1 Set
4-6 Reps
@9
15
Leg Extension1 Set
4-6 Reps
@9
16
Back Extension (Weighted)1 Set
4-6 Reps
@9
17
Hip Adductor (Machine)1 Set
4-6 Reps
@9
18
Hip Abductor (Machine)1 Set
4-6 Reps
@9
19
Abs Crunch (Machine)1 Set
4-6 Reps
@9
Day 3
1
Wide Grip Pull-Up1 Set
4-6 Reps
@9
2
Incline Chest Press (Machine)1 Set
4-6 Reps
@9
3
Preacher Curl (Machine)1 Set
6-8 Reps
@9
4
Single Arm Tricep Extension (Cable)1 Set
4-6 Reps
@9
5
Standing Pullover (Cable)1 Set
4-6 Reps
@9
6
Single Arm Overhead Tricep Extension1 Set
4-6 Reps
@9
7
Kelso Shrug1 Set
4-6 Reps
@9
8
Cuffed Reverse Curl (Cable)1 Set
4-6 Reps
@9
9
Pec Deck (Machine)1 Set
4-6 Reps
@9
10
Lateral Raise (Machine)1 Set
4-6 Reps
@9
11
Archer Row (Cable)1 Set
4-6 Reps
@9
12
Front Raise1 Set
4-6 Reps
@9
13
Wrist Curls1 Set
6-8 Reps
@9
14
Leg Curl1 Set
4-6 Reps
@9
15
Leg Extension1 Set
4-6 Reps
@9
16
Back Extension (Weighted)1 Set
4-6 Reps
@9
17
Hip Adductor (Machine)1 Set
4-6 Reps
@9
18
Hip Abductor (Machine)1 Set
4-6 Reps
@9
19
Abs Crunch (Machine)1 Set
4-6 Reps
@9