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Ronit’s strength program for PPL

by Ronit
1 athletes joined

Program Description

This is a good program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2025 01:29
  • Last Edited
    Feb 16, 2025 07:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Chest Press (Machine)
3
7 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
10
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
14
One Arm Lateral Raise (Cable)
2
RPE 10
15
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
7
Wrist Curls
3
25 reps
-
8
Reverse Wrist Curl (Barbell)
3
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Push Up (Weighted)
3
15-20 reps
-
9
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
10
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
11
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
12
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
13
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
14
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
15
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
16
Dips Between Chairs
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Leg Raise (Captain's Chair)
2
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
One Arm Bent Over Row
2 Sets
8 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Hammer Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
-
-
-
11
Clean Deadlift
4 Sets
5 Reps
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-10 Reps
8-10 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
20 Reps
15 Reps
@9
@10
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
5
Deadlift (Barbell)
2 Sets
1 Set
-
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Clean Deadlift
4 Sets
5 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Leg Raise (Captain's Chair)
2 Sets
@10
7
Wrist Curls
3 Sets
25 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
25 Reps
-
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
14-15 Reps
10-12 Reps
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
3 Sets
8-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
7
Chest Press (Machine)
3 Sets
7 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
15-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
10
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
12
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
13
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
14
One Arm Lateral Raise (Cable)
2 Sets
@10
15
Push Up
3 Sets
8 Reps
-
Day 4
1
Military Press (Barbell)
1 Set
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Chest Press (Machine)
3 Sets
7 Reps
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
8
Push Up (Weighted)
3 Sets
15-20 Reps
-
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
18-20 Reps
12-15 Reps
10-12 Reps
-
-
-
10
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
11
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
12
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
13
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
14
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
15
One Arm Lateral Raise (Cable)
1 Set
1 Set
@9.5
@10
16
Dips Between Chairs
3 Sets
8 Reps
-
Day 6
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Leg Raise (Captain's Chair)
2 Sets
@10