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BoostcampPNG

Lifter's Work

by Sy M.

Program Description

This program is a basic strength focous for seasoned lifters who want to just focus on the basics but still hit everything they want to hit

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 20, 2024 05:23
  • Last Edited
    Nov 20, 2024 06:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6.5
@7
@8
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
@6.5
@7
@8
@8.5
@10
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
4 Reps
4 Reps
@7
@8
@8
@9
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
@8
@8
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
3-5 Reps
2-3 Reps
@6
@7.5
@8
@9
@10
2
Leg Extension
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6
@7
@8
@9
3
Hip abduction
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6
@7
@8
@9
4
hip adduction (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6
@7
@8
@9
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@6.5
@7
@8
@8.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
9-10 Reps
8-10 Reps
6-8 Reps
3-5 Reps
2-4 Reps
@6
@6.5
@8
@8.5
@9.5
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2-5 Reps
2-5 Reps
@6
@6
@7
@8
@9
@10
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
2-4 Reps
@6
@8
@9
@10
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
2-4 Reps
@6
@7
@8.5
@9
@10
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
3-5 Reps
@7
@8
@8.5
@9
8
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-7 Reps
4-5 Reps
3-4 Reps
@8
@8.5
@9
@10
Day 4
1
Standing Shoulder Press
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
2-4 Reps
@6
@7
@8
@9
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
3-6 Reps
2-4 Reps
@7
@8
@9
@9
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@7
@8
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
5
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@8
@9
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@7
@8
@9
7
Face Pull
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
@9
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
@7
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@8
@8
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8
@9
@9