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Gorilla : Just Get Jacked

by abdul khayum
112 athletes joined
5.0
(1 rating)

Program Description

6 days/week moderate volume program focusing on the upper body, especially the muscles that actually make you look jacked. Here's the schedule - Mon - Chest, biceps & side delts Tue - Back & Triceps Wed - Legs Thurs - Chest & shoulders Fri - ARMS BABY! Sat - Back Sun - Rest Use a double progression method, increase weight whenever you achieve the desired rep, you know the drill. The program is best followed on a caloric surplus diet, I.e on a bulk. The program doesn't have deload weeks as it's optional, if you are on a bulk and feel perfectly fine then no problem but if you are on a cut or just struggling after a few weeks or so then take a deload week. IMPORTANT - This program calls for self regulation, pay attention to yourself and your workout/progression, for example, if you have a stubborn biceps like mine that never get sore and need high volume and intensity to grow then add a set or two, if you are the opposite and don't need much volume then reduce a set or two. Same goes for deload weeks, if you need them then take it and if you don't then keep going. Please read the instructions as well. Make sure to warm up really well and take proper rests between sets, this program is not intended to be done quickly. Take your time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 05:43
  • Last Edited
    Feb 21, 2025 02:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
10-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Leaning Tricep Extension
4
8-12 reps
RPE 10
6
Triceps Pushdown
2
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
2
10-15 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
6
Standing Calf Raise
4
10-20 reps
RPE 10
7
Shrug (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Press (Machine)
2
1
12-15 reps
-
RPE 10
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leaning Tricep Extension
2
8-12 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Triceps Pushdown
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Reverse Forearm Curl (Ez Bar)
4
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Cable Pullovers
2
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Barbell Row
2
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Side Crunch (Cable)
3
15-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Press (Machine)
2 Sets
10-12 Reps
@10
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Hammer Curl
3 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Press (Machine)
2 Sets
1 Set
12-15 Reps
-
@10
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
6-8 Reps
@9
@9
2
Leg Press
2 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
6
Standing Calf Raise
4 Sets
10-20 Reps
@10
7
Shrug (Barbell)
3 Sets
10-15 Reps
@10
Day 6
1
Lat Pulldown
2 Sets
8-12 Reps
@9
2
Cable Pullovers
2 Sets
10-15 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
4
Barbell Row
2 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
6
Shrug (Barbell)
3 Sets
15-20 Reps
@10
7
Side Crunch (Cable)
3 Sets
15-20 Reps
@10
Day 5
1
Leaning Tricep Extension
2 Sets
8-12 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Triceps Pushdown
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Reverse Forearm Curl (Ez Bar)
4 Sets
15-20 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-12 Reps
@9
2
Cable Pullovers
2 Sets
10-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Barbell Row
2 Sets
8-12 Reps
@10
5
Leaning Tricep Extension
4 Sets
8-12 Reps
@10
6
Triceps Pushdown
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
abdul khayumAge 20, Man
2 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program