Program Description
Build muscle/ Body Building
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedApr 20, 2024 04:14
- Last EditedSep 07, 2024 04:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
2
Weak point 2
2
3
Cable Skull Crusher
4
4
Kneeling Behind Head Cable Curl
4
5
Tricep Pushdown (Cable)
3
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
7
Cable Crunch (Myo Rep )
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
2
Weak point 2
2
3
Cable Skull Crusher
4
4
Kneeling Behind Head Cable Curl
4
5
Tricep Pushdown (Cable)
3
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
7
Cable Crunch (Myo Rep )
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
2
Weak point 2
2
3
Cable Skull Crusher
4
4
Kneeling Behind Head Cable Curl
4
5
Tricep Pushdown (Cable)
3
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
7
Cable Crunch (Myo Rep )
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
2
Weak point 2
2
3
Cable Skull Crusher
4
4
Kneeling Behind Head Cable Curl
4
5
Tricep Pushdown (Cable)
3
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
7
Cable Crunch (Myo Rep )
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
2
Weak point 2
2
3
Cable Skull Crusher
4
4
Kneeling Behind Head Cable Curl
4
5
Tricep Pushdown (Cable)
3
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
7
Cable Crunch (Myo Rep )
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Lat Pull-Around1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 11 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 22 Sets
12 Reps
@9.5
3
Bayesian Cable Curl1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10