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Arnold (Winter-Spring 2025)

by Maxwell Sun
5.0
(1 rating)

Program Description

Arnold-UL program meant to be done asynchronously (3 days on, one day off). Two rotations, so you cycle through 6 distinct training days. RPE is arbitrarily listed as always being 8 (so it can be changed however you see fit). Of course you can (and probably should) stop and deload before the 16 weeks is complete.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 14, 2024 10:48
  • Last Edited
    Jan 07, 2025 03:14
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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
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)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 8
6
Face Pull
2
10-15 reps
RPE 8
7
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 8
6
Face Pull
2
10-15 reps
RPE 8
7
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
1
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Upright Row (Barbell)
2
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
1
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Upright Row (Barbell)
2
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
3
5-30 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
3
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
3
5-30 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
3
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
2
10-15 reps
RPE 8
3
Cable Flexion Row
2
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
2
10-15 reps
RPE 8
3
Cable Flexion Row
2
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
3
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
3
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
3
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
3
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
10-20 reps
RPE 8
5
Modified Dragon Fly
3
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
10-20 reps
RPE 8
5
Modified Dragon Fly
3
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@8
3
Deficit Push Up
2 Sets
5-30 Reps
@8
4
Dumbbell Row
3 Sets
6-10 Reps
@8
5
Lat Pulldown
2 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
10-15 Reps
@8
7
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
2
Bayesian Curl
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@8
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@8
5
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8
6
JM Press
2 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Sissy Squat
3 Sets
5-30 Reps
@8
3
Hamstring Curl
3 Sets
8-12 Reps
@8
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
5
Roman Chair Sit Up
3 Sets
5-30 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
2
Lat Prayer
2 Sets
10-15 Reps
@8
3
Cable Flexion Row
2 Sets
8-12 Reps
@8
4
Dip (Bodyweight)
3 Sets
5-10 Reps
@8
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
6
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@8
7
Single Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 5
1
Incline Hammer Curl
3 Sets
8-12 Reps
@8
2
Lying Bicep Curl
3 Sets
10-20 Reps
@8
3
Lying Side Lateral Raise
3 Sets
8-12 Reps
@8
4
Y Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 6
1
Front Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-20 Reps
@8
5
Modified Dragon Fly
3 Sets
5-30 Reps
@8