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PPL X UPPER-LOWER (The Goat)

by Diego Patiño (Diego PL)
16 athletes joined
5.0
(1 rating)

Program Description

This advanced training program is designed to help you gain strength and muscle mass. Perfect for those with some weightlifting experience, this program has easy-to-follow workouts that gradually increase in intensity, making sure you see progress without feeling overwhelming.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 07, 2025 06:21
  • Last Edited
    Apr 07, 2025 05:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Lying Pullover (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
7
Step-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
9
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
10
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
11
Single Arm High Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
12
Cable Crossover
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
13
Front Raise
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
14
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
15
Back Extension
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
16
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
17
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
2
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Squat (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Single Leg Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
8
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
9
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
Week 1
1 / 8 Weeks
Day 4
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
7
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
8
Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
9
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
10
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
11
Single Arm High Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
12
Cable Crossover
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
13
Front Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
14
Upright Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9.5
15
Back Extension
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9.5
16
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
17
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
Day 2
1
Pendlay Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
2
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Dumbbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
5
Lying Pullover (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
7
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@9.5
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
3
Skull Crusher (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
5
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
7
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Hack Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hip Thrust (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Calf Raise (Leg Press)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8.5
@9.5
7
Step-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
Seated Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8.5
@9.5
Day 5
1
Hip Adductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
2
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
3
Squat (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
5
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
6
Single Leg Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
7
Glute Kickback
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
8
Calf Raise (Leg Press)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
9
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5