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TBJP Upper Lower

by John P.
4 athletes joined

Program Description

TBJP

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 18, 2025 06:24
  • Last Edited
    Feb 17, 2025 04:22
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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
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
Lateral Raise Multi Flight
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Pull-Up (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
7
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Tricep Extension (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Reverse Bicep Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Bicep Curl (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
12
Reverse Pec Deck
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Pendulum Squat
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
3
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Underhand Lat Pulldown
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Skull Crusher (Smith)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
10
Preacher Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
11
Underhand Pull-down biceps
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
12
Rear Delt Fly Unilateral
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
13
Side Crunch (Cable)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
1
6-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
2
Pendulum Squat
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
3
Leg Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Leg Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
10-15 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
5
Lateral Raise Multi Flight
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Pull-Up (Assisted)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
7
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Tricep Extension (Machine)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
10
Reverse Bicep Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
11
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
12
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
13
Cable Crunch
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Dip (Assisted)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
6
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Underhand Lat Pulldown
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Skull Crusher (Smith)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
10
Preacher Curl
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
11
Underhand Pull-down biceps
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
12
Rear Delt Fly Unilateral
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10
13
Side Crunch (Cable)
1 Set
1 Set
6-8 Reps
10-13 Reps
@10
@10