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Bodybuilding program for intermediates

by Sagar Poudel
5 athletes joined

Program Description

Hypertrophy program for intermediate trainer with gym equipments and proper nutrition

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 07, 2024 04:02
  • Last Edited
    Aug 19, 2024 02:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8