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PPL X UPPER-LOWER (The Goat)

by Diego Patiño (Diego PL)
1 athletes joined

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
    Feb 10, 2025 02:40
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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