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Torso Limbs

by GymStalker
7 athletes joined

Program Description

Torso limbs program influenced by Jordan Peters' top set backoff method and Steve Shaw's Rep Goal System.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 11, 2024 01:43
  • Last Edited
    Jan 08, 2025 10:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Seated Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Pec Deck (Machine)
2
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 9-10
3
Leg Press
2
6-8 reps
RPE 9-10
4
Leg Extension
2
6-10 reps
RPE 9-10
5
Meadows Curl
2
5-7 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
7
Hammer Curl (Cable)
2
5-7 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
6-8 reps
RPE 7-9
2
Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Chest Supported Row (Machine)
1
1
5-7 reps
6-8 reps
RPE 9-10
RPE 9-10
4
Chest Fly (Cable)
2
6-8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 9-10
6
Standing Pullover (Cable)
2
6-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
4-6 reps
5-7 reps
RPE 9-10
RPE 9-10
2
Lunge (Dumbbell)
2
6-8 reps
RPE 9-10
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9-10
4
Tricep Pushdown (Cable)
2
5-7 reps
RPE 9-10
5
Face Away Cable Curl
2
5-7 reps
RPE 9-10
6
Cross Body Triceps Extension
2
5-7 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
3
Seated Row (Machine)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@9
5
Lat Pulldown
2 Sets
6-8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-9
Day 2
1
Hamstring Curl
2 Sets
6-10 Reps
@9
2
Standing Calf Raise
2 Sets
AMRAP
@9-10
3
Leg Press
2 Sets
6-8 Reps
@9-10
4
Leg Extension
2 Sets
6-10 Reps
@9-10
5
Meadows Curl
2 Sets
5-7 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
5-7 Reps
@9-10
7
Hammer Curl (Cable)
2 Sets
5-7 Reps
@9-10
Day 3
1
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@7-9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
3
Chest Supported Row (Machine)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9-10
@9-10
4
Chest Fly (Cable)
2 Sets
6-8 Reps
@9-10
5
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@9-10
6
Standing Pullover (Cable)
2 Sets
6-8 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
4-6 Reps
5-7 Reps
@9-10
@9-10
2
Lunge (Dumbbell)
2 Sets
6-8 Reps
@9-10
3
Calf Raise (Leg Press)
2 Sets
AMRAP
@9-10
4
Tricep Pushdown (Cable)
2 Sets
5-7 Reps
@9-10
5
Face Away Cable Curl
2 Sets
5-7 Reps
@9-10
6
Cross Body Triceps Extension
2 Sets
5-7 Reps
@9-10