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Rey’s high frequency training U/L/Limbs

by Reymundo V.
3 athletes joined

Program Description

This is a program leaning towards more advanced trainees but also if you’re new and ready to push the volume then fuck it try it out. I’m no expert just a guy trying to introduce a high volume slay fest and see how I respond. Obviously these are more like guidelines than a strict program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 03:40
  • Last Edited
    Dec 27, 2024 01:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
2
10-12 reps
RPE 8
4
Barbell Row
2
2
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Seated Row (Cable)
3
6-8 reps
RPE 9
7
Pullover (Machine)
3
12-15 reps
RPE 8
8
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
4
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 3
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3
Seated Dip (Machine)
3 Sets
8-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
6-8 Reps
@8.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8.5
4
Barbell Row
2 Sets
2 Sets
12-15 Reps
10-12 Reps
@8.5
@8.5
5
Bent Over Row (Dumbbell)
3 Sets
6-8 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
@8.5
7
Chest Fly (Cable)
3 Sets
12-15 Reps
@7.5
8
Pullover (Machine)
3 Sets
12-15 Reps
@8.5
9
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@7.5
Day 5
1
Pendulum Squat
3 Sets
8-10 Reps
@9.5
2
Front Squat (Paused)
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@8.5
4
Seated Hamstring Curl
4 Sets
12-15 Reps
@8
5
Single Leg Press
2 Sets
12-15 Reps
@7.5
6
Cable Crunch
4 Sets
8-12 Reps
@10
7
Ab Wheel
3 Sets
8-12 Reps
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9.5
2
Seated Dip (Machine)
3 Sets
6-8 Reps
@10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12-15 Reps
@7.5
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Shrug (Barbell)
4 Sets
6-10 Reps
@9.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@7.5
8
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
8-12 Reps
@9
@9
3
Bench Press (Barbell)
2 Sets
10-12 Reps
@8
4
Barbell Row
2 Sets
2 Sets
6-8 Reps
10-12 Reps
@9
@8
5
Lat Pulldown
3 Sets
8-10 Reps
@8
6
Seated Row (Cable)
3 Sets
6-8 Reps
@9
7
Pullover (Machine)
3 Sets
12-15 Reps
@8
8
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@9.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
6
Cable Crunch
4 Sets
12-15 Reps
@10