Program Description
Modified push pull legs split with a focus on exercises that build an X-Frame that SCREAMS POWER. Aim is to force width in the shoulders and lats, while building thick strong quads and hams. This is a bulking program. We are eating in a surplus so we can enhance performance and not cause detriment to it. Don’t eat like a bird and don’t be a fat ass and I promise you will get jacked, stacked, and strong as MF.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 13, 2024 11:22
- Last EditedMay 14, 2024 03:06
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
3
15-20 reps
12-15 reps
6-15 reps
RPE 6
RPE 7
RPE 9.5
2
Chest Fly (Cable)
1
3
15-20 reps
10-15 reps
RPE 6
RPE 9.5
3
Hanging Leg Raise
3
10-12 reps
4A
Incline Bench Press (Dumbbell)
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
4B
Rear Delt Swings
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Tricep Pushdown (Cable)
1
3
15-20 reps
7-12 reps
RPE 6.5
RPE 9.5
6
Treadmill Walk
1
20-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-bar Row Machine
1
3
10-12 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Snatch Grip Shrug
4
12-20 reps
RPE 9.5
4
Plate Neck Curl
4
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
6
Cardio Bike
1
20-40 mins
RPE 6.5
7
Bicep Curl (Barbell)
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
15-20 reps
10-12 reps
RPE 6.5
RPE 9
2
Hack Squat
1
3
10-15 reps
7-12 reps
RPE 6
RPE 9
3
Pull-Up (Bodyweight)
1
4
GHD Crunch
3
10-15 reps
RPE 9
5
Seated Calf Raise
4
15-30 reps
RPE 9.5
6
Lunge (Barbell)
3
8-12 reps
RPE 9
7
Cardio Bike
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Super ROM Lateral Raise
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 9.5
2
Incline Smith Machine Bench Press
1
3
12-15 reps
7-12 reps
RPE 6
RPE 9
3
Pec Deck (Machine)
1
3
12-15 reps
12-20 reps
RPE 6
RPE 9.5
4
Reverse Pec Deck
1
3
12-15 reps
12-20 reps
RPE 6.5
RPE 10
5
Plate Neck Curl
4
25 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
3
15-20 reps
10-15 reps
RPE 6.5
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
8
Tricep Pushdown (Cable)
4
25 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
2
Lat Pulldown
1
4
15-20 reps
7-15 reps
RPE 6
RPE 9
3
Shrug (Dumbbell)
1
3
12-20 reps
12-20 reps
RPE 6
RPE 9
4
Seated alternating Dumbell Bicep Curl
4
8-12 reps
RPE 9
5
Hammer Curl
4
1
8-12 reps
20-30 reps
RPE 9
RPE 10
6
Seated Cable Wrist Curls
4
25 reps
RPE 9
7
Cardio Bike
1
20-40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
7-12 reps
7-12 reps
RPE 6
RPE 9
2
Back Extension
4
10-15 reps
RPE 9
3
Hanging Leg Raise
4
10-15 reps
4
Dumbell Sumo Squat
3
10-20 reps
RPE 9
5A
Bicep Curl (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
RPE 9
5B
Overhead Tricep Extension (Cable)
1
3
12-20 reps
7-12 reps
RPE 6
6
Cardio Bike
1
30-60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Lying Leg Curl1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)1 Set
4
GHD Crunch3 Sets
10-15 Reps
@9
5
Seated Calf Raise4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)3 Sets
8-12 Reps
@9
7
Cardio Bike1 Set
40 mins
@6
Day 1
1
Lateral Raise (Cable)1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl4 Sets
10-15 Reps
@8
5
Dead Hang3 Sets
1 mins
6
Cardio Bike1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 4
1
Super ROM Lateral Raise1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl4 Sets
8-12 Reps
@9
5
Hammer Curl4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls4 Sets
25 Reps
@9
7
Cardio Bike1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension4 Sets
10-15 Reps
@9
3
Hanging Leg Raise4 Sets
10-15 Reps
4
Dumbell Sumo Squat3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike1 Set
30-60 mins
@6