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BoostcampPNG

Push, Pull, Legs

by Shawn
6 athletes joined

Program Description

Simple progression work

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2024 11:57
  • Last Edited
    May 15, 2024 05:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8