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16 week Hypertrophy PPL

by Josh Prince
1 athletes joined

Program Description

Maximum gains.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 10:12
  • Last Edited
    Feb 27, 2025 11:25
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
2
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Fly (Cable)
2
2
RPE 8
RPE 10
6
Rear Delt Fly (Cable)
2
1
RPE 6
RPE 8
7
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
9
Dip (Bodyweight)
2
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
-
11
Incline Chest Fly (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
6
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
7
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
9
Skull Crusher (Barbell)
1
1
1
RPE 6
RPE 8
RPE 10
10
Chest Supported Row (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
11
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Single Leg Press
3
-
3
Calf Raise (Leg Press)
3
-
4
Standing Calf Raise
3
-
5
Squat (Barbell)
3
-
6
Partial Calf Raise
3
-
7
Cable Crunch
3
-
8
Hanging Leg Raise
3
-
9
Hanging Knee Raise
3
-
10
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
5
Chest Press (Machine)
1
1
1
RPE 6
RPE 8
RPE 10
6
Katana Extension
1
1
1
RPE 6
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
8
Hanging Leg Raise
1
1
1
RPE 6
RPE 8
RPE 10
9
One Arm Lateral Raise (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
11
Lateral Raise (Dumbbell)
1
1
1
RPE 6
RPE 8
RPE 10
12
Front Raise
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
3
Preacher Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
1
1
RPE 6
RPE 8
RPE 10
5
Single Arm High Row (Cable)
1
1
1
RPE 6
RPE 8
RPE 10
6
Face Pull
1
1
1
RPE 6
RPE 8
RPE 10
7
Face Away Cable Curl
1
1
1
RPE 6
RPE 8
RPE 10
8
Meadow Row
1
1
1
RPE 6
RPE 8
RPE 10
9
T-Bar Row
1
1
1
RPE 6
RPE 8
RPE 10
10
Bayesian Curl
1
1
1
RPE 6
RPE 8
RPE 10
11
Hammer Curl
1
1
1
RPE 6
RPE 8
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
2
Front Raise
1 Set
1 Set
1 Set
@6
@8
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
5
Chest Fly (Cable)
2 Sets
2 Sets
@8
@10
6
Rear Delt Fly (Cable)
2 Sets
1 Set
@6
@8
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
8
Face Away Cable Curl
1 Set
1 Set
1 Set
@6
@8
@10
9
Dip (Bodyweight)
2 Sets
@10
10
Reverse Bicep Curl (EZ Bar)
3 Sets
-
11
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
12
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
@6
@8
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
5
T-Bar Row
1 Set
1 Set
1 Set
@6
@8
@10
6
Meadow Row
1 Set
1 Set
1 Set
@6
@8
@10
7
Katana Extension
1 Set
1 Set
1 Set
@6
@8
@10
8
Shrug (Barbell)
1 Set
1 Set
1 Set
@6
@8
@10
9
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
@6
@8
@10
10
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
@6
@8
@10
11
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
Day 3
1
Leg Extension
3 Sets
-
2
Single Leg Press
3 Sets
-
3
Calf Raise (Leg Press)
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Squat (Barbell)
3 Sets
-
6
Partial Calf Raise
3 Sets
-
7
Cable Crunch
3 Sets
-
8
Hanging Leg Raise
3 Sets
-
9
Hanging Knee Raise
3 Sets
-
10
Side Bend (Dumbbell)
3 Sets
-
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
@6
@8
@10
6
Katana Extension
1 Set
1 Set
1 Set
@6
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
8
Hanging Leg Raise
1 Set
1 Set
1 Set
@6
@8
@10
9
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
10
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
11
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6
@8
@10
12
Front Raise
1 Set
1 Set
1 Set
@6
@8
@10
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
@6
@8
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
@6
@8
@10
5
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
@6
@8
@10
6
Face Pull
1 Set
1 Set
1 Set
@6
@8
@10
7
Face Away Cable Curl
1 Set
1 Set
1 Set
@6
@8
@10
8
Meadow Row
1 Set
1 Set
1 Set
@6
@8
@10
9
T-Bar Row
1 Set
1 Set
1 Set
@6
@8
@10
10
Bayesian Curl
1 Set
1 Set
1 Set
@6
@8
@10
11
Hammer Curl
1 Set
1 Set
1 Set
@6
@8
@10