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S6 Program (1)

by S6 S.

Program Description

My program is one that balances fitness and overall health, taking into account your body’s needs and capabilities. By following a regular and comprehensive exercise plan, you can achieve your goals, whether they are building muscle, improving endurance, or even losing weight. An effective exercise regimen is not just about exercise, but also includes proper nutrition and adequate rest, which helps your body recover and grow. Most importantly, enjoy your workout, as consistency is the key to achieving sustainable results.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 21, 2024 04:54
  • Last Edited
    Sep 21, 2024 05:29
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Bench Press (Barbell)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Bench Press (Barbell)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Bench Press (Barbell)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Bench Press (Barbell)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
65%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
65%
3
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
4
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Chest Fly (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
70%
80%
85%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
70%
80%
85%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
50%
60%
65%
2
Seated Wide-Grip Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Preacher Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
50%
60%
65%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Front Raise
2
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Upright Row (Barbell)
1
6-12 reps
RPE 9
6
Rear Delt Fly (Cable)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Face Pull
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
50%
60%
65%
2
Bench Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Leg Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
3-
3-
3-10 reps
8-10 reps
75%
80%
90%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
5-
5-
5-10 reps
8-10 reps
75%
80%
85%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
1
5-
3-
1-10 reps
8-10 reps
80%
85%
95%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
1
1
5-
5-
5-
50%
60%
65%
2
Seated Row (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Machine)
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
Day 2
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4
Single Arm Iso Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
3
Front Raise
2 Sets
6-12 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
@9.5
5
Upright Row (Barbell)
1 Set
6-12 Reps
@9
6
Rear Delt Fly (Cable)
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
7
Face Pull
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
7
Leg Extension
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
Day 5
1
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
3-
3-
3-10 Reps
8-10 Reps
75%
80%
90%
65%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
3
Single Arm Iso Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
5
Bicep Curl (Machine)
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
6
Leg Curl
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5