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Ronin - Torso and Limbs

by Vukašin N.
16 athletes joined

Program Description

High intensity, low volume pure hypertrophy program. Requirements: blood, sweat and tears. This program focuses on the Top set - Back off set method where the first is being done with more strength purpose. Second set is more pump work where you focus on perfect technique and higher rep range.Each week you want to increase the weight and work on perfecting your form. Focus on the stretch in the muscle for the hypertrophic stimulus. Don't forget to take a deload week if you feel overtrained. When it comes to training, include long-lengthend partials (back, hammies). Take on the program as much as you want.Volume can be increased or decreased, depends on your purposes. Monday - Torso 1 Tuesday - Limbs 1 Wednesday - rest Thursday - rest Friday - Torso 2 Saturday - Limbs 2 Sunday - rest Sets should be taken to or near faliure for maximal results in front of the mirror. Get ready to see results in no time !

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 17, 2023 10:29
  • Last Edited
    Aug 26, 2024 05:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9.5
RPE 10
4
Helm Row
1
1
8 reps
10 reps
RPE 9
RPE 9
5
Seal Row
1
1
8 reps
10 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 10
RPE 10
7
Wrist Curls
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
2
Nordic Curl
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
5
Tricep Extension (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9.5
6
Hammer Curl
1
1
8 reps
10 reps
RPE 9
RPE 9.5
7
Standing Calf Raise
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Chest Fly (Cable)
1
1
12 reps
15 reps
RPE 9.5
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 9
RPE 10
2
Leg Extension
1
1
8 reps
12 reps
RPE 9.5
RPE 10
3
Bicep Curl (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
JM Press
1
1
8 reps
12 reps
RPE 9
RPE 9
6
Preacher Curl (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10