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BoostcampPNG

Cutting program

by Nabin R.
3 athletes joined

Program Description

To build muscle while cutting

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 30, 2024 08:20
  • Last Edited
    Jan 01, 2025 05:43
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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
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
4
Chest Fly (Machine)
1 Set
8-12 Reps
@10
5
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
Day 2
1
Seated Dip (Machine)
1 Set
6-8 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
3
Seated Row (Cable)
1 Set
6-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@10
6
Single Arm Rear Delt Cable Fly
2 Sets
6-12 Reps
@10
Day 3
1
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
2
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Extension
1 Set
6-12 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
6A
Standing Calf Raise
2 Sets
6-12 Reps
@10
6B
Shrug (Barbell)
2 Sets
6-12 Reps
@10
Day 4
1
Bayesian Curl
2 Sets
6-12 Reps
@10
2
Chest Press (Machine)
2 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
6-12 Reps
@10
4
Overhead Press (Dumbbell)
1 Set
6-12 Reps
@10
5
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
6
Abs Crunch (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
6-12 Reps
@10
2
Single Arm Overhead Tricep Extension
2 Sets
6-12 Reps
@10
3
Single Arm Iso Row
1 Set
6-12 Reps
@10
4
Seated Row (Machine)
1 Set
6-12 Reps
@10
5
Lat Pulldown (Neutral Grip)
1 Set
6-12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
Day 6
1
Hip Abductor (Machine)
1 Set
6-12 Reps
@10
2
Hack Squat
2 Sets
4-8 Reps
@10
3
Hamstring Curl
2 Sets
6-12 Reps
@10
4
Leg Extension
1 Set
6-12 Reps
@10
5
Back Extension (Weighted)
1 Set
6-8 Reps
@10
6
Standing Calf Raise
2 Sets
6-8 Reps
@10