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6 Day - Chest Bis, Legs, Back Tris

by Pav
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Program Description

6-Day Chest & Biceps / Legs / Back & Triceps Program This structured split is designed to maximize muscle growth and strength progression, balancing compound movements and isolation exercises for effective hypertrophy. The program follows progressive overload principles, utilizing rep ranges and rest periods tailored for strength (6-10 reps), hypertrophy (8-15 reps), and muscular endurance (15+ reps). Each muscle group is trained twice per week, ensuring sufficient volume and recovery to optimize growth. Rest times are structured based on intensity and movement type: Strength-focused movements (6-10 reps) → 2-3 minutes Hypertrophy-focused movements (8-12 reps) → 60-90 seconds Isolation & high-rep work (12-15+ reps) → 30-60 seconds Training Guidelines: Push sets close to failure (RIR 0-2) depending on the movement. Prioritize progressive overload (increase weight or reps over time). Begin with compound lifts, followed by targeted isolation work. Deload every 6-12 weeks based on fatigue and performance. This program is structured for long-term progression, making it ideal for those looking to build muscle, increase strength, and improve overall aesthetics while minimizing fatigue and injury risk. Run for 8-12 weeks before making adjustments.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2025 10:34
  • Last Edited
    Apr 10, 2025 08:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Bodyweight)
2
6-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
5
Upright Row (Barbell)
2
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Lying Cable Curl
4
12-15 reps
RPE 10
8
Face Away Cable Curl
4
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Leg Curl
3
12-15 reps
RPE 10
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
RPE 10
2
Pendlay Row
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Lat Prayer
2
10-12 reps
RPE 10
5
Face Pull
2
12-15 reps
RPE 10
6
Shrug (Dumbbell)
2
12-15 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Decline Chest Press
2
10-12 reps
RPE 10
4
Lateral Raise (Machine)
3
12-15 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Concentration Curl
3
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Thrust (Machine)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Walking Lunge (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 10
3
Kroc Row
2
6-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Shrug
2
12-15 reps
RPE 9
6
Skull Crusher (Barbell)
3
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
8
Tricep Kickback
4
12-15 reps
RPE 10
9
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Leg Curl
3 Sets
12-15 Reps
@10
6
Seated Calf Raise
4 Sets
12-15 Reps
@10
7
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Hack Squat
4 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
4 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
10-12 Reps
@10
4
Leg Curl
3 Sets
12-15 Reps
@10
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
4 Sets
12-15 Reps
@10
7
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
5-8 Reps
@10
2
Pendlay Row
2 Sets
6-10 Reps
@9
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Lat Prayer
2 Sets
10-12 Reps
@10
5
Face Pull
2 Sets
12-15 Reps
@10
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8
3
Dip (Bodyweight)
2 Sets
6-12 Reps
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
7
Lying Cable Curl
4 Sets
12-15 Reps
@10
8
Face Away Cable Curl
4 Sets
10-12 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
3
Decline Chest Press
2 Sets
10-12 Reps
@10
4
Lateral Raise (Machine)
3 Sets
12-15 Reps
@10
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
7
Concentration Curl
3 Sets
10-12 Reps
@10
8
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 6
1
Chin-Up (Assisted)
3 Sets
5-8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
@10
3
Kroc Row
2 Sets
6-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
5
Behind The Back Shrug
2 Sets
12-15 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
8
Tricep Kickback
4 Sets
12-15 Reps
@10
9
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10