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Jacked and Stacked (Hypertrophy Focus)

by Grant S.

Program Description

Well rounded weekly upper/lower split with a good mix of foundation compound movements and isolation to work on weaker areas. (arms + neglected areas like the neck)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 22, 2025 04:42
  • Last Edited
    Feb 23, 2025 02:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
15-20 mins
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Chest Press (Machine)
3 Sets
8-10 Reps
@9.5
8
Lat Pulldown
3 Sets
8-12 Reps
@9.5
9
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
10
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
11
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
12
Reverse Pec Deck
3 Sets
10-15 Reps
@9.5
13
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
14
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
Day 2
1
Cardio
1 Set
15-20 mins
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9.5
5
Hammer Curl
3 Sets
10-15 Reps
@9.5
6
Wrist Curls
3 Sets
12-15 Reps
@9
7
Neck Flexion
3 Sets
15-25 Reps
@9
8
Neck Extension
3 Sets
15-25 Reps
@9
9
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
10
Glute Kickback
3 Sets
8-12 Reps
@9
11
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
12
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
Day 3
1
Cardio
1 Set
30-60 mins
-
2
Stretching
1 Set
15-30 mins
-
Day 4
1
Cardio
1 Set
15-20 mins
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Chest Press (Machine)
3 Sets
8-10 Reps
@9.5
8
Lat Pulldown
3 Sets
8-12 Reps
@9.5
9
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
10
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
11
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
12
Reverse Pec Deck
3 Sets
10-15 Reps
@9.5
13
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
14
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
Day 5
1
Cardio
1 Set
15-20 mins
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9.5
5
Hammer Curl
3 Sets
10-15 Reps
@9.5
6
Wrist Curls
3 Sets
12-15 Reps
@9
7
Neck Flexion
3 Sets
15-25 Reps
@9
8
Neck Extension
3 Sets
15-25 Reps
@9
9
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
10
Glute Kickback
3 Sets
8-12 Reps
@9
11
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
12
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
2
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
4
Neck Flexion
3 Sets
15-25 Reps
@9
5
Neck Extension
3 Sets
15-25 Reps
@9
6
Wrist Curls
3 Sets
10-15 Reps
@9
7
Hammer Curl
3 Sets
10-15 Reps
@9.5
8
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9.5
9
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
10
Reverse Pec Deck
3 Sets
10-15 Reps
@9
11
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
12
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
13
Cardio
1 Set
35-50 mins
-
Day 7
1
Cardio
1 Set
30-60 mins
-
2
Stretching
1 Set
15-30 mins
-