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Jordan Peters Full Body

by Francisco G.
65 athletes joined

Program Description

This program is something new to try out in your training program,if you wish to find out more please watch Jordan peters education series on both full body and upper lower

Program Overview

  • Level
    Advanced, Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2024 10:42
  • Last Edited
    Jan 13, 2025 09:00
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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
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Seated Row (Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Hip Adductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Leg Press
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Incline Chest Press (Machine)
1
15-25 reps
RPE 10
7
Dip (Weighted)
1
15-25 reps
RPE 10
8
Underhand Lat Pulldown
1
15-25 reps
RPE 10
9
Seated Row (Machine)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
12
Bicep Curl (Cable)
1
8-12 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Machine)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Prayer
1
6-10 reps
RPE 10
5
Flexion Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Platz Squat
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Wrist Curls
1
6-10 reps
RPE 10
14
Hanging Leg Raise
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Platz Squat
1
6-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Chest Fly (Machine)
1
15-25 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
RPE 10
8
Lat Prayer
1
15-25 reps
RPE 10
9
Flexion Row
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bicep Curl (Dumbbell)
1
15-25 reps
RPE 10
13
Wrist Curls
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
5
Seated Row (Machine)
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Hip Adductor (Machine)
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Wrist Curls
1 Set
6-10 Reps
@10
14
Hanging Leg Raise
1 Set
6-10 Reps
@10
Day 2
1
Seated Hamstring Curl
1 Set
6-10 Reps
@10
2
Leg Press
1 Set
6-10 Reps
@10
3
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Bench Press (Barbell)
1 Set
15-25 Reps
@10
6
Incline Chest Press (Machine)
1 Set
15-25 Reps
@10
7
Dip (Weighted)
1 Set
15-25 Reps
@10
8
Underhand Lat Pulldown
1 Set
15-25 Reps
@10
9
Seated Row (Machine)
1 Set
15-25 Reps
@10
10
Lateral Raise (Cable)
1 Set
15-25 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
12
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
13
Wrist Curls
1 Set
15-25 Reps
@10
14
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 3
1
Chest Press (Machine)
1 Set
6-10 Reps
@10
2
Chest Fly (Machine)
1 Set
6-10 Reps
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
4
Lat Prayer
1 Set
6-10 Reps
@10
5
Flexion Row
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
-
7
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
@10
10
Platz Squat
1 Set
15-25 Reps
@10
11
Hip Abductor (Machine)
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Wrist Curls
1 Set
6-10 Reps
@10
14
Hanging Leg Raise
1 Set
6-10 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@10
2
Platz Squat
1 Set
6-10 Reps
@10
3
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
4
Standing Calf Raise
1 Set
6-10 Reps
@10
5
Chest Press (Machine)
1 Set
15-25 Reps
@10
6
Chest Fly (Machine)
1 Set
15-25 Reps
@10
7
Close Grip Bench Press (Smith Machine)
1 Set
15-25 Reps
@10
8
Lat Prayer
1 Set
15-25 Reps
@10
9
Flexion Row
1 Set
15-25 Reps
@10
10
Lateral Raise (Cable)
1 Set
15-25 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
12
Bicep Curl (Dumbbell)
1 Set
15-25 Reps
@10
13
Wrist Curls
1 Set
15-25 Reps
@10
14
Hanging Leg Raise
1 Set
15-25 Reps
@10