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Bircem Ubermensch

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Program Description

Pure RAGE is a high-intensity, 6-day-a-week workout program designed to push your limits, build strength, and transform your body. With focused exercises for strength, endurance, and explosiveness, this program keeps you laser-sharp while maintaining discipline and power. Ideal for those ready to conquer their fitness goals without compromise.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 03:22
  • Last Edited
    Dec 30, 2024 12:30
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@10
2
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@10
3
Face Pull
3 Sets
15 Reps
@10
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@10
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@10
6
Bayesian Curl
3 Sets
15 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
10
Bicep Curl (Machine)
3 Sets
15 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
2
T-Bar Row
3 Sets
15 Reps
@10
3
Meadow Row
3 Sets
15 Reps
@10
4
Seated Row (Cable)
3 Sets
15 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@10
6
Bayesian Curl
3 Sets
15 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
9
Bicep Curl (Machine)
3 Sets
15 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
Day 1
1
Leg Extension
3 Sets
15 Reps
@10
2
Hack Squat
3 Sets
15 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@10
4
Deadlift (Smith Machine)
3 Sets
15 Reps
@10
5
Squat (Smith Machine)
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
5 Sets
15 Reps
@10
7
Leg Curl
3 Sets
15 Reps
@10
8
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
9
Lateral Raise (Cable)
3 Sets
15 Reps
@10
10
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
@10
Day 3
1
Leg Extension
3 Sets
15 Reps
@10
2
Hack Squat
3 Sets
15 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@10
4
Deadlift (Smith Machine)
3 Sets
15 Reps
@10
5
Squat (Smith Machine)
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
5 Sets
15 Reps
@10
7
Leg Curl
3 Sets
15 Reps
@10
8
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
9
Lateral Raise (Cable)
3 Sets
15 Reps
@10
10
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
@10
Day 6
1
Reverse Pec Deck
3 Sets
15 Reps
@10
2
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Lying Leg Raise
3 Sets
15 Reps
@10
10
Side Crunch (Cable)
3 Sets
15 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
15 Reps
@10
2
Bench Press (Smith Machine)
5 Sets
15 Reps
@10
3
Cable Crossover
3 Sets
15 Reps
@10
4
Push Up
3 Sets
15 Reps
@10
5
Chest Press (Machine)
3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Lying Leg Raise
3 Sets
15 Reps
@10
10
Side Crunch (Cable)
3 Sets
15 Reps
@10