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Apex 8 Aesthetics

by Alex

Program Description

The Apex 8 Aesthetics program is an 8-day hypertrophy-focused cycle designed for advanced lifters seeking maximum muscle growth. With 5 workouts per week and 2 rest days, it combines high volume and variety to target all major muscle groups efficiently, promoting balanced development and aesthetics. The program emphasizes arm development while offering comparatively less focus on legs. Abs exercises should be added separately for a complete routine.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 24, 2024 01:43
  • Last Edited
    Nov 24, 2024 02:12
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Straight Arm Pulldown
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10-12 reps
RPE 8
7
Spider Curl
2
12-15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12-15 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
2
10-12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-10 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
8
Front Raise
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 2
7
Hip Adductor (Machine)
2
12-15 reps
RPE 8
8
Standing Calf Raise
5
12-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
6
Face Pull
3 Sets
12-15 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Decline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Dip (Weighted)
3 Sets
8-10 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8
8
Front Raise
2 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
7
Hammer Curl
3 Sets
10-12 Reps
@8
8
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Hammer Curl (Cable)
2 Sets
12-15 Reps
@8
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
6
Face Pull
3 Sets
12-15 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8