logo
BoostcampPNG

Everything

by Zxi
2 athletes joined

Program Description

Can be used for everything

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 27, 2025 08:50
  • Last Edited
    Feb 11, 2025 12:14
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9
4
Deadlift (Barbell)
3
3-6 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
6-8 reps
RPE 9
6
Shrug (Dumbbell)
3
5-7 reps
RPE 9
7
Abs Crunch (Machine)
3
5-8 reps
RPE 9
8
Russian Twist
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
12-15 reps
RPE 9
8
Russian Twist
3
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
4-6 reps
4-6 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
5-7 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
5-7 reps
RPE 10
8
Wrist Curls (barbell)
3
5-7 reps
RPE 10
9
Leg Curl
3
6-10 reps
RPE 9
10
Squat (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
5-7 reps
RPE 9
14
Hip Adductor (Machine)
2
5-7 reps
RPE 9
15
Standing Calf Raise
4
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
1
3
10-15 reps
10-15 reps
RPE 9.5
RPE 10
3
Lateral Raise (Dumbbell)
2
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Preacher Curls
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 10
8
Wrist Curls (barbell)
3
10-12 reps
RPE 10
9
Leg Curl
3
10-15 reps
RPE 9
10
Squat (Smith Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
11
Romanian Deadlift (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9.5
RPE 10
12
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
13
Hip Abductor (Machine)
2
12-15 reps
RPE 9
14
Hip Adductor (Machine)
2
12-15 reps
RPE 9
15
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
3
Chest Fly (Machine)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
5-7 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 mins
RPE 9
7
Plank
3
1-2 mins
RPE 10
8
Side Plank
3
30-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
4-6 reps
RPE 9
2
Hammer Curl
3
1
5-7 reps
5-7 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
5-7 reps
5-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-7 reps
RPE 9
6
Seated Dip (Machine)
3
6-8 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
5-7 reps
RPE 9
8
Wrist Curls
3
5-7 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
RPE 9
10
Leg Press (45 Degrees)
3
4-6 reps
RPE 9
11
Leg Curl
3
6-8 reps
RPE 9
12
Seated Calf Raise
4
5-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
10-12 reps
RPE 9
2
Hammer Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Concentration Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Wrist Curls
3
10-15 reps
RPE 9
9
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
10
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
11
Leg Curl
3
8-12 reps
RPE 9
12
Seated Calf Raise
4
10-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Military Press (Barbell)
3 Sets
4-6 Reps
@9
2
Bicep Curl (EZ Bar)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@9.5
@10
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@9.5
@10
4
Preacher Curls
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9.5
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
3 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
5-7 Reps
@10
8
Wrist Curls (barbell)
3 Sets
5-7 Reps
@10
9
Leg Curl
3 Sets
6-10 Reps
@9
10
Squat (Smith Machine)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@9
@10
11
Romanian Deadlift (Barbell)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@9.5
@10
12
Leg Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
13
Hip Abductor (Machine)
2 Sets
5-7 Reps
@9
14
Hip Adductor (Machine)
2 Sets
5-7 Reps
@9
15
Standing Calf Raise
4 Sets
5-7 Reps
@10
Day 4
1
Landmine Press
3 Sets
4-6 Reps
@9
2
Hammer Curl
3 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
4
Concentration Curl
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
5-7 Reps
@9
6
Seated Dip (Machine)
3 Sets
6-8 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
3 Sets
5-7 Reps
@9
8
Wrist Curls
3 Sets
5-7 Reps
@9
9
Bulgarian Split Squat (Dumbbell)
3 Sets
5-7 Reps
@9
10
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9
11
Leg Curl
3 Sets
6-8 Reps
@9
12
Seated Calf Raise
4 Sets
5-7 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9
3
Chest Fly (Machine)
2 Sets
1 Set
5-7 Reps
5-7 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@9
@9.5
@10
5
Single Arm Rear Delt Fly (Cable)
3 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
5-7 mins
@9
7
Plank
3 Sets
1-2 mins
@10
8
Side Plank
3 Sets
30-2 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9
4
Deadlift (Barbell)
3 Sets
3-6 Reps
@9.5
5
Rear Delt Fly (Cable)
3 Sets
6-8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
5-7 Reps
@9
7
Abs Crunch (Machine)
3 Sets
5-8 Reps
@9
8
Russian Twist
3 Sets
5-8 Reps
@9