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BoostcampPNG

Golden Era PPL (Wesley Vissers)

by Coach Zylan
6 athletes joined

Program Description

High Volume, Old School style Training Program custom made for me by Arnold Classic Champion Wesley Vissers

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 05, 2024 04:27
  • Last Edited
    Dec 06, 2024 05:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9