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Jordan Peters Full Body

by Jan L.
31 athletes joined

Program Description

This program follows a template suggested by former bodybuilder and coach Jordan Peters. It is a high intensity, low volume, high frequency split spanning 3 days a week. Frequency can be adjusted to every other day training if recovery capabilities allow for it. ****DISCLAIMER**** This account/ published program has no affiliation with the legend himself.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 21, 2024 11:03
  • Last Edited
    Feb 17, 2025 09:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
6-10 reps
RPE 10
5
Seated Row (Cable)
1
6-10 reps
RPE 10
6
Tricep Extension (Cable)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
6-12 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Hip Abductor (Machine)
1
15-25 reps
RPE 10
12
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Underhand Lat Pulldown
1
15-25 reps
RPE 10
8
JM Press
1
15-25 reps
RPE 10
9
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Pinwheel Curl
1
15-25 reps
RPE 10
12
Face Pull
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
RPE 10
4
Dip (Weighted)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bayesian Curl
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
11
Seated Hamstring Curl
1
15-25 reps
RPE 10
12
Hip Adductor (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
6-10 reps
RPE 10
5
Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Narrow Push Up
1
15-25 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-25 reps
RPE 10
10
Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
12
Hammer Curl (Cable)
1
15-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
6-10 Reps
@10
5
Chest Press (Machine)
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Underhand Lat Pulldown
1 Set
15-25 Reps
@10
8
JM Press
1 Set
15-25 Reps
@10
9
Chest Supported Row (Machine)
1 Set
15-25 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
11
Pinwheel Curl
1 Set
15-25 Reps
@10
12
Face Pull
1 Set
15-25 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Pull-Up (Weighted)
1 Set
6-10 Reps
@10
4
Bench Press (Close Grip)
1 Set
6-10 Reps
@10
5
Seated Row (Cable)
1 Set
6-10 Reps
@10
6
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
6-12 Reps
@10
9
Walking Lunge (Dumbbell)
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Hip Abductor (Machine)
1 Set
15-25 Reps
@10
12
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
1 Set
6-10 Reps
@10
4
Dip (Weighted)
1 Set
6-10 Reps
@10
5
T-Bar Row
1 Set
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Bayesian Curl
1 Set
8-12 Reps
@10
9
Leg Press
1 Set
15-25 Reps
@10
10
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
11
Seated Hamstring Curl
1 Set
15-25 Reps
@10
12
Hip Adductor (Machine)
1 Set
15-25 Reps
@10