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ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS )

by Dom
2 athletes joined

Program Description

This plan is designed for people who prefer to train within an optimal rep range and set scheme with a push pull format but are not a fan of solo intense leg days. This plan incorporates hypertrophy focused leg exercises into each session making this split a full body push and full body pull ensuring you train each muscle group within a 4 to 5 day period from one another over 3 training sessions per calendar week with atleast one day rest between workouts for optimal recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 09, 2024 12:57
  • Last Edited
    Dec 11, 2024 06:17
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
4
Low To High Cable Fly
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
5
Leg Extension
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
6
Seated Lateral Raise
2 Sets
1 Set
15 Reps
10 Reps
@9
@10
7
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
2
Pendlay Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
3
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
4
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
5
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
6
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@9
6
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10