Program Description
Stimulate all the muscles in the body without killing you with fatigue. Neck, forearms, serratus: nothing is neglected.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 23, 2024 11:03
- Last EditedNov 24, 2024 12:01
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 5
1A
Bicep Curl (Barbell)3 Sets
4-8 Reps
@10
1B
Rear Delt Row3 Sets
8-12 Reps
@10
1C
Neck Flexion3 Sets
15-20 Reps
@9.5
2A
French Press3 Sets
6-10 Reps
@10
2B
Upright Row (Barbell)3 Sets
9-13 Reps
@9.5
2C
Neck Extension3 Sets
10-15 Reps
@9.5
3A
Hammer Curl (Cable)3 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
4
Wrist Curls3 Sets
10-20 Reps
@9
Day 3
1A
Good Morning3 Sets
8-12 Reps
@9
1B
Standing Calf Raise3 Sets
8-12 Reps
@10
2
Squat (Barbell)1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@8
@9
3A
Lying Leg Curl3 Sets
8-12 Reps
@10
3B
Leg Extension3 Sets
8-12 Reps
@10
Day 2
1A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
1B
Rear Delt Row3 Sets
8-12 Reps
@10
1C
Neck Flexion3 Sets
15-20 Reps
@9.5
2A
French Press3 Sets
6-10 Reps
@10
2B
Upright Row (Barbell)3 Sets
9-13 Reps
@9.5
2C
Neck Extension3 Sets
10-15 Reps
@9.5
3A
Hammer Curl (Cable)3 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
4
Wrist Curls3 Sets
10-20 Reps
@9
Day 6
1A
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@9.5
1B
Standing Calf Raise3 Sets
8-12 Reps
@10
2
Squat (Barbell)1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@9
@9
@9
3A
Lying Leg Curl3 Sets
8-12 Reps
@10
3B
Leg Extension3 Sets
8-12 Reps
@10
Day 1
1A
Pull-Up (Neutral Grip, Weighted)3 Sets
6-10 Reps
@10
1B
Dip (Weighted)3 Sets
6-10 Reps
@10
1C
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
@10
2A
T-Bar Row3 Sets
8-12 Reps
@10
2B
Seated Anterior Delt Press (AD)3 Sets
6-10 Reps
@10
3A
Pullover (Dumbbell)3 Sets
8-12 Reps
@10
3B
Bench Press (Close Grip)3 Sets
4-8 Reps
@10
4
Kelso Shrug3 Sets
6-10 Reps
@10
Day 4
1A
Pull-Up (Neutral Grip, Weighted)3 Sets
6-10 Reps
@10
1B
Incline Bench Press (Barbell)3 Sets
5-8 Reps
@10
1C
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
@10
2A
Kroc Row3 Sets
6-10 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
@10
3A
Pullover (Dumbbell)3 Sets
8-12 Reps
@10
3B
Incline Fly Press (Dumbbell)3 Sets
6-10 Reps
@10
4
Kelso Shrug3 Sets
6-10 Reps
@10