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Hypertrophy PPL

by Cruz K.
2 athletes joined

Program Description

High Volume PPL 6x/week program focused on Hypertrophy. Every major muscle is hit 10+ times per week. Forearms and calves are done daily. Every set is close to failure excluding your warmup sets / stretching etc... This is not a strength program. Not recommended for athletes in-season.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 15, 2025 04:01
  • Last Edited
    Feb 15, 2025 07:42
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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
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@9
@9.5
2
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
7
Tricep Kickback
3 Sets
15 Reps
@9
8
Forearms Curls
4 Sets
20-30 Reps
@9
9
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Seated Row (Cable)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell, Paused)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Bicep Curl (Cable)
3 Sets
15 Reps
@9
8
Seated Dumbbell Curl
3 Sets
15 Reps
@9
9
Shrug (Dumbbell)
5 Sets
30 Reps
@9
10
Forearms Curls
4 Sets
20-40 Reps
@9
11
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
15 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
3
Hack Squat
2 Sets
15 Reps
@9
4
Single Leg Press
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
15 Reps
@9
6
Lying Leg Curl
2 Sets
15 Reps
@9
7
Forearms Curls
4 Sets
20-40 Reps
@9
8
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@9
@9.5
2
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
7
Tricep Kickback
3 Sets
15 Reps
@9
8
Forearms Curls
4 Sets
20-30 Reps
@9
9
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Seated Row (Cable)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell, Paused)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Bicep Curl (Cable)
3 Sets
15 Reps
@9
8
Seated Dumbbell Curl
3 Sets
15 Reps
@9
9
Shrug (Dumbbell)
5 Sets
30 Reps
@9
10
Forearms Curls
4 Sets
20-40 Reps
@9
11
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
3
Hack Squat
2 Sets
15 Reps
@9
4
Single Leg Press
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
15 Reps
@9
6
Lying Leg Curl
2 Sets
15 Reps
@9
7
Forearms Curls
4 Sets
20-40 Reps
@9
8
Standing Calf Raise
4 Sets
20-40 Reps
@9