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Go Big or go Home

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Program Description

This program is designed to build a lot of muscle and is good for someone who is new or just want to try something different. Plan: Day 1: legs Day 2: chest, back Day 3: sharms Repeat

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2024 04:53
  • Last Edited
    Dec 01, 2024 04:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15-20 reps
6-10 reps
8-12 reps
RPE 6-6.5
RPE 9-10
RPE 8-9
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Lying Leg Curl
2
1
12-15 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 9.5
6
Decline Crunch
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
4
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Cable Crossover
2
10-15 reps
RPE 9-10
6
Face Pull
2
15-20 reps
RPE 9-9.5
7
Standing Pullover (Cable)
2
1
12-15 reps
8-12 reps
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
JM Press
2
1
8-12 reps
6-10 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-20 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Lu Raise
3
8-12 reps
RPE 9
7
Hammer Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
6
Seated Calf Raise
3
12-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Paused)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Machine)
3
10-15 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Barbell)
2
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
4
Barbell Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
5
Cable Crossover
2 Sets
10-15 Reps
@9-10
6
Face Pull
2 Sets
15-20 Reps
@9-9.5
7
Standing Pullover (Cable)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@7-8
@8-9
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
2 Sets
15-20 Reps
6-10 Reps
8-12 Reps
@6-6.5
@9-10
@8-9
2
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
3
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
10-12 Reps
@8
@9
4
Leg Curl
2 Sets
8-12 Reps
@9
5
Leg Extension
2 Sets
10-15 Reps
@9.5
6
Decline Crunch
2 Sets
12-15 Reps
@8
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
JM Press
2 Sets
1 Set
8-12 Reps
6-10 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-20 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
6
Lu Raise
3 Sets
8-12 Reps
@9
7
Hammer Curl (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Back Extension (Weighted)
3 Sets
12-15 Reps
@8
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
@9
6
Seated Calf Raise
3 Sets
12-20 Reps
@9.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Rack Pull (Barbell)
3 Sets
8-12 Reps
@8.5
3
Bench Press (Paused)
3 Sets
8-10 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
5
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@9
6
Seated Row (Cable)
3 Sets
8-12 Reps
@9
Day 6
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9.5
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9
5
Bayesian Curl
3 Sets
8-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
7
Upright Row (Barbell)
2 Sets
8-12 Reps
@8