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Moon knights disfuctional workout routine

by Gary Wall
1 athletes joined

Program Description

If you’re anything like me I love comic physiques but can never stick to one, with this workout even though it is labeled moon knights routine it’s also just a general comic physiques. I mix in a good amount of lifts that you can do for strength and hypertrophy and mix in an accessory day so you can focus on weak points in the physique you like, for example moon knights arms are massive so I’m incorporating a additional arm and shoulders day. This program is made to be a baseline please adjust this with exercises that fit for you better, and the look you want to achieve. Train hard, and kick ass harder. Let the moons light bless you all

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2024 07:41
  • Last Edited
    Jan 02, 2025 10:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
-
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
3
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
6
Leg Curl
3
6-8 reps
RPE 10
7
Back Extension
3
12 reps
-
8
Hip Abductor (Machine)
3
6-8 reps
-
9
Hip Adductor (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-8 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-8 reps
RPE 10
8
Decline Crunch
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
2
12+ reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
3
6-8 reps
RPE 10
6
Pull Apart (Cable)
4
10-12 reps
RPE 8
7
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Pull Apart (Cable)
2
12-15 reps
RPE 8
4
Reverse Pec Deck
2
12-15 reps
RPE 8
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
8
Single Arm Pushdown
2
6-8 reps
RPE 10
9
Dead Hang
2
30 secs
-
10
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Chest Fly (Cable)
2 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
5
Single Arm Pushdown
2 Sets
6-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
7
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
8
Decline Crunch
2 Sets
20 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chin-Up (Weighted)
2 Sets
12+ Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
5
Bayesian Curl
3 Sets
6-8 Reps
@10
6
Pull Apart (Cable)
4 Sets
10-12 Reps
@8
7
Walk
1 Set
30 mins
-
Day 3
1
Bike
1 Set
15 mins
-
2
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9.5
4
Leg Extension
3 Sets
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
6
Leg Curl
3 Sets
6-8 Reps
@10
7
Back Extension
3 Sets
12 Reps
-
8
Hip Abductor (Machine)
3 Sets
6-8 Reps
-
9
Hip Adductor (Machine)
3 Sets
6-8 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Chest Fly (Cable)
2 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
5
Single Arm Pushdown
2 Sets
6-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
7
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
8
Decline Crunch
2 Sets
20 Reps
-
Day 6
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chin-Up (Weighted)
2 Sets
12+ Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
5
Bayesian Curl
3 Sets
6-8 Reps
@10
6
Pull Apart (Cable)
4 Sets
10-12 Reps
@8
7
Walk
1 Set
30 mins
-
Day 7
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
3
Pull Apart (Cable)
2 Sets
12-15 Reps
@8
4
Reverse Pec Deck
2 Sets
12-15 Reps
@8
5
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@10
6
Bayesian Curl
2 Sets
6-8 Reps
@10
7
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
8
Single Arm Pushdown
2 Sets
6-8 Reps
@10
9
Dead Hang
2 Sets
30 secs
-
10
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
@8
Day 4
1
Rest
1 Set
1440 mins
-