logo
BoostcampPNG

Pyramid Scheme 2

by Zach D.
5 athletes joined

Program Description

Work through different rep ranges on each exercise to get maximum benefit of Hypertrophy and Strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 08:09
  • Last Edited
    Oct 21, 2024 06:56
BlogBannerPC
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
BlogBannerPC
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
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 7
2
Leg Extension
1
1
1
1
1
20 reps
12 reps
9 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Back Extension (Weighted)
1
1
1
1
1
15 reps
12 reps
8 reps
12 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
4
Weighted Carry
5
1-2 mins
RPE 8
5
Decline Crunch (Weighted)
5
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
2
2
2
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5
Ghd Situps
3
10-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
1
1
20 reps
12 reps
5 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 9
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
5A
Ab Wheel
3
10 reps
RPE 9
5B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Bulgarian Split squat Smith Machine
2
2
2
2
2
8 reps
6 reps
4 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Hip Abductor (Machine)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Cable Crunch
5
10-20 reps
RPE 8
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
3
1
1
12 reps
8 reps
5 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
4
Lock Arm Practice
6
10-15 reps
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
1
20 reps
12 reps
8 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split squat Smith Machine
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
6 Reps
8 Reps
@6
@7
@9
@8
@7
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
9 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@10
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
12 Reps
15 Reps
@7
@8
@9
@9
@10
4
Weighted Carry
5 Sets
1-2 mins
@8
5
Decline Crunch (Weighted)
5 Sets
10-20 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
5
Ghd Situps
3 Sets
10-25 Reps
@9
Day 3
1
T-Bar Row
1 Set
1 Set
3 Sets
1 Set
1 Set
20 Reps
12 Reps
5 Reps
12 Reps
20 Reps
@6
@7
@9
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@7
@8
@9
@9
@9
5A
Ab Wheel
3 Sets
10 Reps
@9
5B
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@8
@8
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
3
Bulgarian Split squat Smith Machine
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
6 Reps
8 Reps
@6
@7
@8
@8
@8
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
5
Cable Crunch
5 Sets
10-20 Reps
@8
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
8 Reps
12 Reps
@6
@7
@8
@8
@8
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8
4
Lock Arm Practice
6 Sets
10-15 Reps
@9
5
Shrug (Trap Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
12 Reps
20 Reps
@6
@7
@8
@8
@8