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BoostcampPNG

Tbjp inspired high intensity

by Edmund L.

Program Description

Novice and intermediate level programme for blokes who wish to try high intensity, lower volume full body 3/4 day split. Can do either Mon, Wed, Fri and Sat or Mon, Tue, Thurs and Sat or Mon, Wed, Fri and Sun, then following week would be Tue, Thurs, Sat, and Mon.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2025 07:38
  • Last Edited
    Feb 21, 2025 09:53
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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
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Seated Hamstring Curl
1
12-25 reps
RPE 10
11
Leg Press (45 Degrees)
1
12-25 reps
RPE 10
12
Leg Extension
1
12-25 reps
RPE 10
13
Russian Twist
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
3
Squat (Smith Machine)
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Incline Chest Press (Machine)
1
8-15 reps
RPE 10
6
Shoulder Press (Machine)
1
8-15 reps
RPE 10
7
Dip (Bodyweight)
1
8-25 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
9
Lat Prayer
1
8-15 reps
RPE 10
10
Lu Raise
1
8-15 reps
RPE 10
11
Incline Curl (Dumbbell)
1
8-15 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
13
Leg Raise (Captain's Chair)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Upright Row (Dumbbell)
1
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Calf Raise (Leg Press)
1
12-25 reps
RPE 10
10
Hyperextension
1
8-25 reps
RPE 10
11
Leg Press
1
12-25 reps
RPE 10
12
Sissy Squat
1
8-25 reps
RPE 10
13
Decline Sit Up (Bodyweight)
1
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Single Leg Press
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
8
Chin-Up (Bodyweight)
1
8-25 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
1
8-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
8-15 reps
RPE 10
11
Pinwheel Curl
1
8-15 reps
RPE 10
12
Single Arm Overhead Tricep Extension
1
8-15 reps
RPE 10
13
Cable Crunch
1
12-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
@10
3
JM Press (Smith Machine)
1 Set
6-10 Reps
@10
4
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
5
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
9
Calf Raise (Leg Press)
1 Set
12-25 Reps
@10
10
Seated Hamstring Curl
1 Set
12-25 Reps
@10
11
Leg Press (45 Degrees)
1 Set
12-25 Reps
@10
12
Leg Extension
1 Set
12-25 Reps
@10
13
Russian Twist
1 Set
15-25 Reps
@10
Day 2
1
Standing Calf Raise
1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@10
3
Squat (Smith Machine)
1 Set
6-10 Reps
@10
4
Leg Extension
1 Set
6-10 Reps
@10
5
Incline Chest Press (Machine)
1 Set
8-15 Reps
@10
6
Shoulder Press (Machine)
1 Set
8-15 Reps
@10
7
Dip (Bodyweight)
1 Set
8-25 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-15 Reps
@10
9
Lat Prayer
1 Set
8-15 Reps
@10
10
Lu Raise
1 Set
8-15 Reps
@10
11
Incline Curl (Dumbbell)
1 Set
8-15 Reps
@10
12
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
13
Leg Raise (Captain's Chair)
1 Set
15-25 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
2
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
4
Lat Pulldown (Single Arm)
1 Set
6-10 Reps
@10
5
Seated Row (Cable)
1 Set
6-10 Reps
@10
6
Upright Row (Dumbbell)
1 Set
8-12 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
8-12 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
9
Calf Raise (Leg Press)
1 Set
12-25 Reps
@10
10
Hyperextension
1 Set
8-25 Reps
@10
11
Leg Press
1 Set
12-25 Reps
@10
12
Sissy Squat
1 Set
8-25 Reps
@10
13
Decline Sit Up (Bodyweight)
1 Set
10-25 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
6-10 Reps
@10
2
Single Leg Press
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Standing Calf Raise
1 Set
6-10 Reps
@10
5
Chest Press (Machine)
1 Set
8-15 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
8
Chin-Up (Bodyweight)
1 Set
8-25 Reps
@10
9
Seated Wide-Grip Row (Cable)
1 Set
8-25 Reps
@10
10
Lateral Raise (Dumbbell)
1 Set
8-15 Reps
@10
11
Pinwheel Curl
1 Set
8-15 Reps
@10
12
Single Arm Overhead Tricep Extension
1 Set
8-15 Reps
@10
13
Cable Crunch
1 Set
12-25 Reps
@10