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BoostcampPNG

Berserk Method Aesthetic Hypertrophy

by The Basics of Yes (Pratham Vernekar)

Program Description

Tips from Owner Bald Omni-Man Beast Slayer Cheat Sheet (FAQ + Guide) https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 10:02
  • Last Edited
    Nov 07, 2024 05:04
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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
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat
2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
3
Back Extension (Weighted)
1 Set
8-12 Reps
@10
4
Incline Paused Bench Press (Barbell)
2 Sets
6-10 Reps
@10
5
Weighted Neutral Grip Pull-Up (Paused)
2 Sets
6-10 Reps
@10
6
Seated Overhead Press (Barbell)
1 Set
6-10 Reps
@10
7
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
8A
Seated Dumbbell Lateral Raise
1 Set
8-12 Reps
@10
8B
Powell Raise
1 Set
8-12 Reps
@10
9A
Hammer Curl
2 Sets
6-10 Reps
@10
9B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
10
Standing Pullover (Cable)
1 Set
8-12 Reps
@10
11A
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
11B
Decline Dumbbell Extensions
1 Set
8-12 Reps
@10
12
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
13
Seated Calf Raise
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
8-12 Reps
@10
1B
Lying Leg Curl
1 Set
8-12 Reps
@10
2
Calf Raise (Leg Press)
3 Sets
12-20 Reps
@10
3
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@10
6
Kelso Shrug
2 Sets
8-12 Reps
@10
7
Lu Raise
2 Sets
10-15 Reps
@10
8A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
8B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
9A
Meadows Curl
2 Sets
8-12 Reps
@10
9B
Leaning Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
10
Face Pull
2 Sets
8-12 Reps
@10
11
Weighted Knee Raises
3 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
10-15 Reps
@10
3
ATG Leg Press
2 Sets
10-15 Reps
@10
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@10
5
Super-Wide Weighted Pull-Ups
2 Sets
8-12 Reps
@10
6
Overhead Press (Barbell)
1 Set
8-12 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
8-12 Reps
@10
8A
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
8B
Rear Delt Fly (Cable)
1 Set
10-15 Reps
@10
9A
Preacher Hammer Curls
2 Sets
8-12 Reps
@10
9B
Katana Pushdowns
2 Sets
8-12 Reps
@10
10
Pullover (Dumbbell)
1 Set
10-15 Reps
@10
11A
Preacher Reverse Curls
1 Set
8-12 Reps
@10
11B
Overhead Tricep Extension (Cable)
1 Set
10-15 Reps
@10
12
Dragon Flag
2 Sets
AMRAP
@10
13
Seated Calf Raise
1 Set
12-20 Reps
@10