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BoostcampPNG

Super Saiyan 2 Rage Beyond

by Alisson P.
1 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 04, 2024 05:21
  • Last Edited
    Nov 07, 2024 04:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2
5 reps
5 reps
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
4
10-30 reps
RPE 7
7
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
8-12 reps
RPE 8
4B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
AMRAP
RPE 10
2
Comando Pull Ups
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Hammer Curl
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
5B
Rear Delt Fly (Machine)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 7
4
Overhead Tricep Extension (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Muscle Up
3
1-5 reps
RPE 7
3
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Concentration Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12+ reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 6
RPE 7
2
Hammer Curl
2
8-12 reps
RPE 8
3
Single Arm High Row (Cable)
2
8-12 reps
RPE 7.5-8
4
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
6
10-15 reps
RPE 8
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Comando Pull Ups
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
4
Concentration Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
8-15 reps
RPE 7
2A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
2B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
3
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Decline Crunch
1
1
1
1
10-30 reps
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
3
Single Arm Row (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Hammer Curl
2 Sets
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
@10
4B
Rear Delt Fly (Machine)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
6
Decline Crunch
4 Sets
10-30 Reps
@7
7
Leg Raise (Captain's Chair)
4 Sets
4-12 Reps
@7
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@7
2
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3
Chest Fly (Cable)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
4B
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
2
Muscle Up
3 Sets
1-5 Reps
@7
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
4
Single Arm High Row (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5-8
@8.5-9
@9.5-10
5
Concentration Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@9
@10
5A
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10