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6day Push/Pull

by Khloo
1 athletes joined

Program Description

Two blocks over 10 weeks to help build strength while focusing on hypertrophy. Day 1 Push Priority - Chest>Delts>Quads>Tris>Abs Day 2 Pull Priority - Back>Hams>Bis>Traps>Erectors Day 3 Push Priority - Delts>Quads>Tris>Chest>Abs Day 4 Pull Priority - Hams>Bis>Traps>Back>Erectors Day 5 Push Priority - Quads>Tris>Chest>Delts>Abs Day 6 Pull Priority - Bis>Traps>Back>Hams>Erectors Realistically the weeks/days are arbitrary. Off days can be taken as needed, if a day is missed can always continue from where you left off instead of having to skip a day. If you can't hit all sets in the range, drop the weight. If all sets are at the higher end of the range, increase the weight. First block has ramping volume with week 1 and 2 can be used as an onboarding phase. Rep ranges are 7-10, with RPE being between 7-10. Isolation exercises can have an amrap as the final set of the exercise. Weight should be static across all sets, with fatigue causing the RPE increase. Second block keeps the volume while dropping rep ranges to 4-6. RPE should be kept the same between 7-10. Final set of exercises can be an amrap. Aim for weight to be static across all sets, if needed can drop the weight on the final set to reach rep goals or can do partials to finish sets.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 05:13
  • Last Edited
    Sep 23, 2024 10:57
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
7-10 reps
RPE 7-8
2
Lateral Raise (Cable)
2
7-10 reps
RPE 7-8
3
Leg Extension
2
7-10 reps
RPE 7-8
4
Overhead Extension (EZ Bar)
2
7-10 reps
RPE 7-8
5
Incline Chest Fly (Dumbbell)
2
7-10 reps
RPE 7-8
6
Decline Sit Up (Weighted)
2
7-10 reps
RPE 7-8
7
Lying Leg Raise
2
7-10 reps
RPE 7-8
8
Straight Leg Calf Raise
2
7-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
RPE 7-9
2
Lateral Raise (Cable)
3
7-10 reps
RPE 7-9
3
Leg Extension
3
7-10 reps
RPE 7-9
4
Overhead Extension (EZ Bar)
3
7-10 reps
RPE 7-9
5
Incline Chest Fly (Dumbbell)
3
7-10 reps
RPE 7-9
6
Decline Sit Up (Weighted)
3
7-10 reps
RPE 7-9
7
Lying Leg Raise
3
7-10 reps
RPE 7-9
8
Straight Leg Calf Raise
3
7-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
2
Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
3
Leg Extension
4
7-10 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
7-10 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
2
Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
3
Leg Extension
4
7-10 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
7-10 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
2
Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
3
Leg Extension
4
7-10 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
7-10 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
2
Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
3
Leg Extension
4
7-10 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
7-10 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
2
Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
3
Leg Extension
4
4-6 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
4-6 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
2
Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
3
Leg Extension
4
4-6 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
4-6 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
2
Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
3
Leg Extension
4
4-6 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
4-6 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
2
Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
3
Leg Extension
4
4-6 reps
RPE 7-10
4
Overhead Extension (EZ Bar)
4
4-6 reps
RPE 7-10
5
Incline Chest Fly (Dumbbell)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
7-10 reps
RPE 7-8
2
Seated Hamstring Curl
2
7-10 reps
RPE 7-8
3
Bicep Curl (EZ Bar)
2
7-10 reps
RPE 7-8
4
Shrug (Barbell)
2
7-10 reps
RPE 7-8
5
Lat Pulldown (Neutral Grip)
2
7-10 reps
RPE 7-8
6
Jefferson Curl
2
7-10 reps
RPE 7-8
7
Wrist Curls
2
7-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
7-10 reps
RPE 7-9
2
Seated Hamstring Curl
3
7-10 reps
RPE 7-9
3
Bicep Curl (EZ Bar)
3
7-10 reps
RPE 7-9
4
Shrug (Barbell)
3
7-10 reps
RPE 7-9
5
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 7-9
6
Jefferson Curl
3
7-10 reps
RPE 7-9
7
Wrist Curls
3
7-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
7-10 reps
RPE 7-10
2
Seated Hamstring Curl
4
7-10 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
7-10 reps
RPE 7-10
4
Shrug (Barbell)
4
7-10 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
7-10 reps
RPE 7-10
6
Jefferson Curl
4
7-10 reps
RPE 7-10
7
Wrist Curls
4
7-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
7-10 reps
RPE 7-10
2
Seated Hamstring Curl
4
7-10 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
7-10 reps
RPE 7-10
4
Shrug (Barbell)
4
7-10 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
7-10 reps
RPE 7-10
6
Jefferson Curl
4
7-10 reps
RPE 7-10
7
Wrist Curls
4
7-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
7-10 reps
RPE 7-10
2
Seated Hamstring Curl
4
7-10 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
7-10 reps
RPE 7-10
4
Shrug (Barbell)
4
7-10 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
7-10 reps
RPE 7-10
6
Jefferson Curl
4
7-10 reps
RPE 7-10
7
Wrist Curls
4
7-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
7-10 reps
RPE 7-10
2
Seated Hamstring Curl
4
7-10 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
7-10 reps
RPE 7-10
4
Shrug (Barbell)
4
7-10 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
7-10 reps
RPE 7-10
6
Jefferson Curl
4
7-10 reps
RPE 7-10
7
Wrist Curls
4
7-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
4-6 reps
RPE 7-10
2
Seated Hamstring Curl
4
4-6 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 7-10
4
Shrug (Barbell)
4
4-6 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
4-6 reps
RPE 7-10
6
Jefferson Curl
4
4-6 reps
RPE 7-10
7
Wrist Curls
4
4-6 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
4-6 reps
RPE 7-10
2
Seated Hamstring Curl
4
4-6 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 7-10
4
Shrug (Barbell)
4
4-6 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
4-6 reps
RPE 7-10
6
Jefferson Curl
4
4-6 reps
RPE 7-10
7
Wrist Curls
4
4-6 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
4-6 reps
RPE 7-10
2
Seated Hamstring Curl
4
4-6 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 7-10
4
Shrug (Barbell)
4
4-6 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
4-6 reps
RPE 7-10
6
Jefferson Curl
4
4-6 reps
RPE 7-10
7
Wrist Curls
4
4-6 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
4-6 reps
RPE 7-10
2
Seated Hamstring Curl
4
4-6 reps
RPE 7-10
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 7-10
4
Shrug (Barbell)
4
4-6 reps
RPE 7-10
5
Lat Pulldown (Neutral Grip)
4
4-6 reps
RPE 7-10
6
Jefferson Curl
4
4-6 reps
RPE 7-10
7
Wrist Curls
4
4-6 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
RPE 7-8
2
Hack Squat
2
7-10 reps
RPE 7-8
3
Seated Dip (Machine)
2
7-10 reps
RPE 7-8
4
Pec Deck (Machine)
2
7-10 reps
RPE 7-8
5
Lateral Raise (Machine)
2
7-10 reps
RPE 7-8
6
Decline Sit Up (Weighted)
2
7-10 reps
RPE 7-8
7
Lying Leg Raise
2
7-10 reps
RPE 7-8
8
Seated Calf Raise
2
7-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
7-10 reps
RPE 7-9
2
Hack Squat
3
7-10 reps
RPE 7-9
3
Seated Dip (Machine)
3
7-10 reps
RPE 7-9
4
Pec Deck (Machine)
3
7-10 reps
RPE 7-9
5
Lateral Raise (Machine)
3
7-10 reps
RPE 7-9
6
Decline Sit Up (Weighted)
3
7-10 reps
RPE 7-9
7
Lying Leg Raise
3
7-10 reps
RPE 7-9
8
Seated Calf Raise
3
7-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
7-10 reps
RPE 7-10
2
Hack Squat
4
7-10 reps
RPE 7-10
3
Seated Dip (Machine)
4
7-10 reps
RPE 7-10
4
Pec Deck (Machine)
4
7-10 reps
RPE 7-10
5
Lateral Raise (Machine)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Seated Calf Raise
4
7-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
7-10 reps
RPE 7-10
2
Hack Squat
4
7-10 reps
RPE 7-10
3
Seated Dip (Machine)
4
7-10 reps
RPE 7-10
4
Pec Deck (Machine)
4
7-10 reps
RPE 7-10
5
Lateral Raise (Machine)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Seated Calf Raise
4
7-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
7-10 reps
RPE 7-10
2
Hack Squat
4
7-10 reps
RPE 7-10
3
Seated Dip (Machine)
4
7-10 reps
RPE 7-10
4
Pec Deck (Machine)
4
7-10 reps
RPE 7-10
5
Lateral Raise (Machine)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Seated Calf Raise
4
7-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
7-10 reps
RPE 7-10
2
Hack Squat
4
7-10 reps
RPE 7-10
3
Seated Dip (Machine)
4
7-10 reps
RPE 7-10
4
Pec Deck (Machine)
4
7-10 reps
RPE 7-10
5
Lateral Raise (Machine)
4
7-10 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
7
Lying Leg Raise
4
7-10 reps
RPE 7-10
8
Seated Calf Raise
4
7-10 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-6 reps
RPE 7-10
2
Hack Squat
4
4-6 reps
RPE 7-10
3
Seated Dip (Machine)
4
4-6 reps
RPE 7-10
4
Pec Deck (Machine)
4
4-6 reps
RPE 7-10
5
Lateral Raise (Machine)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Seated Calf Raise
4
4-6 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-6 reps
RPE 7-10
2
Hack Squat
4
4-6 reps
RPE 7-10
3
Seated Dip (Machine)
4
4-6 reps
RPE 7-10
4
Pec Deck (Machine)
4
4-6 reps
RPE 7-10
5
Lateral Raise (Machine)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Seated Calf Raise
4
4-6 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-6 reps
RPE 7-10
2
Hack Squat
4
4-6 reps
RPE 7-10
3
Seated Dip (Machine)
4
4-6 reps
RPE 7-10
4
Pec Deck (Machine)
4
4-6 reps
RPE 7-10
5
Lateral Raise (Machine)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Seated Calf Raise
4
4-6 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
4-6 reps
RPE 7-10
2
Hack Squat
4
4-6 reps
RPE 7-10
3
Seated Dip (Machine)
4
4-6 reps
RPE 7-10
4
Pec Deck (Machine)
4
4-6 reps
RPE 7-10
5
Lateral Raise (Machine)
4
4-6 reps
RPE 7-10
6
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
7
Lying Leg Raise
4
4-6 reps
RPE 7-10
8
Seated Calf Raise
4
4-6 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
7-10 reps
RPE 7-8
2
Incline Curl (Dumbbell)
2
7-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
7-10 reps
RPE 7-8
4
Shrug (Dumbbell)
2
7-10 reps
RPE 7-8
5
Hamstring Curl
2
7-10 reps
RPE 7-8
6
Lat Pulldown (Close Grip)
2
7-10 reps
RPE 7-8
7
Back Extension (Weighted)
2
7-10 reps
RPE 7-8
8
Reverse Wrist Curl (Barbell)
2
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
7-10 reps
RPE 7-9
2
Incline Curl (Dumbbell)
3
7-10 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
7-10 reps
RPE 7-9
4
Shrug (Dumbbell)
3
7-10 reps
RPE 7-9
5
Hamstring Curl
3
7-10 reps
RPE 7-9
6
Lat Pulldown (Close Grip)
3
7-10 reps
RPE 7-9
7
Back Extension (Weighted)
3
7-10 reps
RPE 7-9
8
Reverse Wrist Curl (Barbell)
3
7-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
7-10 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Shrug (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hamstring Curl
4
7-10 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
7-10 reps
RPE 7-10
7
Back Extension (Weighted)
4
7-10 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
7-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
7-10 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Shrug (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hamstring Curl
4
7-10 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
7-10 reps
RPE 7-10
7
Back Extension (Weighted)
4
7-10 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
7-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
7-10 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Shrug (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hamstring Curl
4
7-10 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
7-10 reps
RPE 7-10
7
Back Extension (Weighted)
4
7-10 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
7-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
7-10 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Shrug (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hamstring Curl
4
7-10 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
7-10 reps
RPE 7-10
7
Back Extension (Weighted)
4
7-10 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
7-10 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
4-6 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Shrug (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hamstring Curl
4
4-6 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
4-6 reps
RPE 7-10
7
Back Extension (Weighted)
4
4-6 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
4-6 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
4-6 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Shrug (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hamstring Curl
4
4-6 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
4-6 reps
RPE 7-10
7
Back Extension (Weighted)
4
4-6 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
4-6 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
4-6 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Shrug (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hamstring Curl
4
4-6 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
4-6 reps
RPE 7-10
7
Back Extension (Weighted)
4
4-6 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
4-6 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
4-6 reps
RPE 7-10
2
Incline Curl (Dumbbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Shrug (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hamstring Curl
4
4-6 reps
RPE 7-10
6
Lat Pulldown (Close Grip)
4
4-6 reps
RPE 7-10
7
Back Extension (Weighted)
4
4-6 reps
RPE 7-10
8
Reverse Wrist Curl (Barbell)
4
4-6 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
7-10 reps
RPE 7-8
2
Bench Press (Close Grip)
2
7-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 7-8
4
One Arm Lateral Raise (Cable)
2
7-10 reps
RPE 7-8
5
Leg Extension
2
7-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 7-8
7
Decline Sit Up (Weighted)
2
7-10 reps
RPE 7-8
8
Lying Leg Raise
2
7-10 reps
RPE 7-8
9
Straight Leg Calf Raise
2
7-10 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
RPE 7-9
2
Bench Press (Close Grip)
3
7-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 7-9
4
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 7-9
5
Leg Extension
3
7-10 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 7-9
7
Decline Sit Up (Weighted)
3
7-10 reps
RPE 7-9
8
Lying Leg Raise
3
7-10 reps
RPE 7-9
9
Straight Leg Calf Raise
3
7-10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
7-10 reps
RPE 7-10
2
Bench Press (Close Grip)
4
7-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
5
Leg Extension
4
7-10 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
8
Lying Leg Raise
4
7-10 reps
RPE 7-10
9
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
7-10 reps
RPE 7-10
2
Bench Press (Close Grip)
4
7-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
5
Leg Extension
4
7-10 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
8
Lying Leg Raise
4
7-10 reps
RPE 7-10
9
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
7-10 reps
RPE 7-10
2
Bench Press (Close Grip)
4
7-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
5
Leg Extension
4
7-10 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
8
Lying Leg Raise
4
7-10 reps
RPE 7-10
9
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
7-10 reps
RPE 7-10
2
Bench Press (Close Grip)
4
7-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
7-10 reps
RPE 7-10
5
Leg Extension
4
7-10 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
7-10 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
7-10 reps
RPE 7-10
8
Lying Leg Raise
4
7-10 reps
RPE 7-10
9
Straight Leg Calf Raise
4
7-10 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
4-6 reps
RPE 7-10
2
Bench Press (Close Grip)
4
4-6 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
5
Leg Extension
4
4-6 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
4-6 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
8
Lying Leg Raise
4
4-6 reps
RPE 7-10
9
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
4-6 reps
RPE 7-10
2
Bench Press (Close Grip)
4
4-6 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
5
Leg Extension
4
4-6 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
4-6 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
8
Lying Leg Raise
4
4-6 reps
RPE 7-10
9
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
4-6 reps
RPE 7-10
2
Bench Press (Close Grip)
4
4-6 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
5
Leg Extension
4
4-6 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
4-6 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
8
Lying Leg Raise
4
4-6 reps
RPE 7-10
9
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
4-6 reps
RPE 7-10
2
Bench Press (Close Grip)
4
4-6 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 7-10
4
One Arm Lateral Raise (Cable)
4
4-6 reps
RPE 7-10
5
Leg Extension
4
4-6 reps
RPE 7-10
6
Overhead Tricep Extension (Cable)
4
4-6 reps
RPE 7-10
7
Decline Sit Up (Weighted)
4
4-6 reps
RPE 7-10
8
Lying Leg Raise
4
4-6 reps
RPE 7-10
9
Straight Leg Calf Raise
4
4-6 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
7-10 reps
RPE 7-8
2
Shrug (Barbell)
2
7-10 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
7-10 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
7-10 reps
RPE 7-8
5
Hammer Curl
2
7-10 reps
RPE 7-8
6
Rear Delt Fly (Cable)
2
7-10 reps
RPE 7-8
7
Jefferson Curl
2
7-10 reps
RPE 7-8
8
Wrist Curls
2
7-10 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
7-10 reps
RPE 7-9
2
Shrug (Barbell)
3
7-10 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
7-10 reps
RPE 7-9
4
Romanian Deadlift (Dumbbell)
3
7-10 reps
RPE 7-9
5
Hammer Curl
3
7-10 reps
RPE 7-9
6
Rear Delt Fly (Cable)
3
7-10 reps
RPE 7-9
7
Jefferson Curl
3
7-10 reps
RPE 7-9
8
Wrist Curls
3
7-10 reps
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
7-10 reps
RPE 7-10
2
Shrug (Barbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hammer Curl
4
7-10 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
7-10 reps
RPE 7-10
7
Jefferson Curl
4
7-10 reps
RPE 7-10
8
Wrist Curls
4
7-10 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
7-10 reps
RPE 7-10
2
Shrug (Barbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hammer Curl
4
7-10 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
7-10 reps
RPE 7-10
7
Jefferson Curl
4
7-10 reps
RPE 7-10
8
Wrist Curls
4
7-10 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
7-10 reps
RPE 7-10
2
Shrug (Barbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hammer Curl
4
7-10 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
7-10 reps
RPE 7-10
7
Jefferson Curl
4
7-10 reps
RPE 7-10
8
Wrist Curls
4
7-10 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
7-10 reps
RPE 7-10
2
Shrug (Barbell)
4
7-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
7-10 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
7-10 reps
RPE 7-10
5
Hammer Curl
4
7-10 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
7-10 reps
RPE 7-10
7
Jefferson Curl
4
7-10 reps
RPE 7-10
8
Wrist Curls
4
7-10 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
4-6 reps
RPE 7-10
2
Shrug (Barbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hammer Curl
4
4-6 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
4-6 reps
RPE 7-10
7
Jefferson Curl
4
4-6 reps
RPE 7-10
8
Wrist Curls
4
4-6 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
4-6 reps
RPE 7-10
2
Shrug (Barbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hammer Curl
4
4-6 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
4-6 reps
RPE 7-10
7
Jefferson Curl
4
4-6 reps
RPE 7-10
8
Wrist Curls
4
4-6 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
4-6 reps
RPE 7-10
2
Shrug (Barbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hammer Curl
4
4-6 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
4-6 reps
RPE 7-10
7
Jefferson Curl
4
4-6 reps
RPE 7-10
8
Wrist Curls
4
4-6 reps
RPE 7-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
4-6 reps
RPE 7-10
2
Shrug (Barbell)
4
4-6 reps
RPE 7-10
3
Chest Supported Row (Machine)
4
4-6 reps
RPE 7-10
4
Romanian Deadlift (Dumbbell)
4
4-6 reps
RPE 7-10
5
Hammer Curl
4
4-6 reps
RPE 7-10
6
Rear Delt Fly (Cable)
4
4-6 reps
RPE 7-10
7
Jefferson Curl
4
4-6 reps
RPE 7-10
8
Wrist Curls
4
4-6 reps
RPE 7-10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
7-10 Reps
@7-8
2
Lateral Raise (Cable)
2 Sets
7-10 Reps
@7-8
3
Leg Extension
2 Sets
7-10 Reps
@7-8
4
Overhead Extension (EZ Bar)
2 Sets
7-10 Reps
@7-8
5
Incline Chest Fly (Dumbbell)
2 Sets
7-10 Reps
@7-8
6
Decline Sit Up (Weighted)
2 Sets
7-10 Reps
@7-8
7
Lying Leg Raise
2 Sets
7-10 Reps
@7-8
8
Straight Leg Calf Raise
2 Sets
7-10 Reps
@7-8
Day 2
1
Single Arm Row (Dumbbell)
2 Sets
7-10 Reps
@7-8
2
Seated Hamstring Curl
2 Sets
7-10 Reps
@7-8
3
Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@7-8
4
Shrug (Barbell)
2 Sets
7-10 Reps
@7-8
5
Lat Pulldown (Neutral Grip)
2 Sets
7-10 Reps
@7-8
6
Jefferson Curl
2 Sets
7-10 Reps
@7-8
7
Wrist Curls
2 Sets
7-10 Reps
@7-8
Day 3
1
Seated Military Press (Barbell)
2 Sets
7-10 Reps
@7-8
2
Hack Squat
2 Sets
7-10 Reps
@7-8
3
Seated Dip (Machine)
2 Sets
7-10 Reps
@7-8
4
Pec Deck (Machine)
2 Sets
7-10 Reps
@7-8
5
Lateral Raise (Machine)
2 Sets
7-10 Reps
@7-8
6
Decline Sit Up (Weighted)
2 Sets
7-10 Reps
@7-8
7
Lying Leg Raise
2 Sets
7-10 Reps
@7-8
8
Seated Calf Raise
2 Sets
7-10 Reps
@7-8
Day 4
1
Good Morning
2 Sets
7-10 Reps
@7-8
2
Incline Curl (Dumbbell)
2 Sets
7-10 Reps
@7-8
3
Chest Supported Row (Machine)
2 Sets
7-10 Reps
@7-8
4
Shrug (Dumbbell)
2 Sets
7-10 Reps
@7-8
5
Hamstring Curl
2 Sets
7-10 Reps
@7-8
6
Lat Pulldown (Close Grip)
2 Sets
7-10 Reps
@7-8
7
Back Extension (Weighted)
2 Sets
7-10 Reps
@7-8
8
Reverse Wrist Curl (Barbell)
2 Sets
7-10 Reps
@7-8
Day 5
1
Leg Press (45 Degrees)
2 Sets
7-10 Reps
@7-8
2
Bench Press (Close Grip)
2 Sets
7-10 Reps
@7-8
3
Incline Bench Press (Dumbbell)
2 Sets
7-10 Reps
@7-8
4
One Arm Lateral Raise (Cable)
2 Sets
7-10 Reps
@7-8
5
Leg Extension
2 Sets
7-10 Reps
@7-8
6
Overhead Tricep Extension (Cable)
2 Sets
7-10 Reps
@7-8
7
Decline Sit Up (Weighted)
2 Sets
7-10 Reps
@7-8
8
Lying Leg Raise
2 Sets
7-10 Reps
@7-8
9
Straight Leg Calf Raise
2 Sets
7-10 Reps
@7-8
Day 6
1
Alternating Dumbbell Curl
2 Sets
7-10 Reps
@7-8
2
Shrug (Barbell)
2 Sets
7-10 Reps
@7-8
3
Chest Supported Row (Machine)
2 Sets
7-10 Reps
@7-8
4
Romanian Deadlift (Dumbbell)
2 Sets
7-10 Reps
@7-8
5
Hammer Curl
2 Sets
7-10 Reps
@7-8
6
Rear Delt Fly (Cable)
2 Sets
7-10 Reps
@7-8
7
Jefferson Curl
2 Sets
7-10 Reps
@7-8
8
Wrist Curls
2 Sets
7-10 Reps
@7-8