logo
BoostcampPNG

2024 MNAK

by naughtynurse25
2 athletes joined

Program Description

MNAK

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jul 25, 2024 05:24
  • Last Edited
    Sep 28, 2024 01:21
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Underhand Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Decline Crunch
1 Set
2 Sets
5-15 Reps
5-15 Reps
@7
@9
7
Single Arm Row (Cable)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
Ab Wheel
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Leg Extension
4 Sets
10-15 Reps
@10
10A
Wrist Curls
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
10B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
2
Leg Press
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Reverse Nordic Curl
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
7
Lying Side Lateral Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8A
Wrist Curls
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Chest Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
2
Chest Supported Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
3
Single Arm Overhead Tricep Extension
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Bayesian Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Ab Wheel
1 Set
3 Sets
15 Reps
15 Reps
@7
@9
7
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Ab Wheel
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Lying Leg Curl
4 Sets
10-15 Reps
@10
10
Dip (Bodyweight)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Shoulder Press (Machine)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Preacher Curl (EZ Bar)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Decline Crunch
1 Set
2 Sets
15 Reps
15 Reps
@7
@9
8
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
9
Standing Calf Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
10
Chest Press (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
11A
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
11B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10