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Comic wolverine program

by Gary Wall

Program Description

With this program we’re trying to get as close to the physique of comic wolverine, this program will mix strength conditioning and hypertrophy to build the physique, this program should be modified to you and your specific equipment and schedule, hard work and rest just as hard since we don’t have his healing factor and most importantly LFG.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 11, 2024 08:27
  • Last Edited
    Dec 15, 2024 01:34
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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
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
60 mins
-
2
Cable Crunch
3
12-15 reps
-
3
Wood Chop
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
4
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Single Arm Pushdown
2
6-12 reps
RPE 10
6
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Standing Pullover (Cable)
3
6-8 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
6-8 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9.5
3
Leg Extension
3
6-8 reps
RPE 10
4
Leg Curl
3
6-8 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
6
Seated Calf Raise
3
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
3
Standing Pullover (Cable)
3 Sets
6-8 Reps
@9
4
Preacher Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
5
Bayesian Curl
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
4 Sets
12-15 Reps
@8
Day 3
1
Hack Squat
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9.5
3
Leg Extension
3 Sets
6-8 Reps
@10
4
Leg Curl
3 Sets
6-8 Reps
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@9
6
Seated Calf Raise
3 Sets
12-15 Reps
@9
Day 5
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
3
Chest Fly (Cable)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
5
Single Arm Pushdown
2 Sets
6-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
7
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
Day 6
1
Wide Grip Lat Pulldown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
3
Standing Pullover (Cable)
3 Sets
6-8 Reps
@9
4
Preacher Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
5
Bayesian Curl
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
4 Sets
12-15 Reps
@8
Day 7
1
Hack Squat
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9.5
3
Leg Extension
3 Sets
6-8 Reps
@10
4
Leg Curl
3 Sets
6-8 Reps
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@9
6
Seated Calf Raise
3 Sets
12-15 Reps
@9
Day 4
1
Bike
1 Set
60 mins
-
2
Cable Crunch
3 Sets
12-15 Reps
-
3
Wood Chop
3 Sets
12-15 Reps
-
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7
Shoulder Press (Machine)
2 Sets
8-12 Reps
@10