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BoostcampPNG

Ppl Arnold mass builder

by Asher T.
8 athletes joined
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 07:15
  • Last Edited
    Feb 20, 2025 08:54
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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 (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
3
Dip (Weighted)
2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
6
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
7
V Bar Over Head Extension
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
8
Crossbody Tricep Extension
2 Sets
6-12 Reps
@9.5
Day 2
1
Lat Pulldown
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
High Row
2 Sets
6-12 Reps
@10
4
Cable Low Row
2 Sets
6-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@10
6
Reverse Pec Deck
2 Sets
10-15 Reps
@10
7
Hammer Curl
1 Set
1 Set
1 Set
12-12 Reps
6-12 Reps
6-6 Reps
@6
@10
@10
8
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
9
Preacher Curl Machine
2 Sets
6-12 Reps
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
6-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@9
Day 4
1
Chest Press (Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
Dip (Weighted)
2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
5
Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
6
Barbell Row
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
7
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
8
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
9
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Tricep Extension (Cable)
1 Set
2 Sets
12-12 Reps
6-12 Reps
-
@10
2
V Bar Over Head Extension
2 Sets
6-12 Reps
@10
3
Crossbody Tricep Extension
2 Sets
6-12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
5
Hammer Curl (Cable)
2 Sets
6-12 Reps
@10
6
Spider Curl
2 Sets
6-12 Reps
@10
7
Shoulder Press (Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
8
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
9
Single Arm Rear Delt Cable Fly
2 Sets
8-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Leg Extension
2 Sets
6-12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
4
Lying Leg Curl
2 Sets
6-12 Reps
@10
5
Seated Calf Raise
3 Sets
8-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Asher T.Age 35, Man
a month ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Omg best split i have done in a while