Program Description
Unleash your potential with our cutting-edge nonweekly PLPR for hypertrophy program! This isn't just a workout routine; it's a blueprint for sculpting the physique you've always dreamed of. Experience the power of progression as each session builds on the last, strategically designed for maximum muscle growth. Our program isn't bound by the weekly grind – it's optimized to give your body the right stimuli, ensuring hypertrophy takes center stage. With carefully integrated rest days, your muscles recover and come back stronger. Elevate your fitness journey and witness the transformation. Embrace the challenge; embrace the gains. Your hypertrophy evolution starts now!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 19, 2024 04:33
- Last EditedSep 10, 2024 10:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
RPE 9
RPE 10
3
Wide Grip Row
1
1
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
RPE 9
RPE 10
5
Hammer Curl
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
1
1
RPE 9
RPE 10
4
Leg Extension
1
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
RPE 9
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
@9
@10
2
Chest Fly (Cable)1 Set
1 Set
@9
@10
3
One Arm Lateral Raise (Cable)1 Set
1 Set
@9
@10
4
Overhead Tricep Extension (Cable)1 Set
1 Set
@9
@10
5
Tricep Pushdown (Cable)1 Set
1 Set
@9
@10
Day 2
1
Pendulum Squat1 Set
1 Set
@9
@10
2
Calf Raise (Leg Press)1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift1 Set
1 Set
@9
@10
4
Leg Extension1 Set
1 Set
@9
@10
5
Hip Adductor (Machine)1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)1 Set
1 Set
@9
@10
Day 3
1
Lat Pulldown1 Set
1 Set
@9
@10
2
Chest Supported Row (Machine)1 Set
1 Set
@9
@10
3
Wide Grip Row1 Set
1 Set
@9
@10
4
Preacher Curl (EZ Bar)1 Set
1 Set
@9
@10
5
Hammer Curl1 Set
1 Set
@9
@10
Day 4
1
Walk1 Set
30-60 mins
@6
Day 5
1
Incline Bench Press (Smith Machine)1 Set
1 Set
@9
@10
2
Chest Fly (Cable)1 Set
1 Set
@9
@10
3
One Arm Lateral Raise (Cable)1 Set
1 Set
@9
@10
4
Overhead Tricep Extension (Cable)1 Set
1 Set
@9
@10
5
Tricep Pushdown (Cable)1 Set
1 Set
@9
@10
Day 6
1
Pendulum Squat1 Set
1 Set
@9
@10
2
Calf Raise (Leg Press)1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift1 Set
1 Set
@9
@10
4
Leg Extension1 Set
1 Set
@9
@10
5
Hip Adductor (Machine)1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)1 Set
1 Set
@9
@10
Day 7
1
Lat Pulldown1 Set
1 Set
@9
@10
2
Chest Supported Row (Machine)1 Set
1 Set
@9
@10
3
Wide Grip Row1 Set
1 Set
@9
@10
4
Preacher Curl (EZ Bar)1 Set
1 Set
@9
@10
5
Hammer Curl1 Set
1 Set
@9
@10