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Pats hypertrophy program

by Patrick L.

Program Description

Novice program focused on hypertrophy and building strength.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 15, 2025 02:50
  • Last Edited
    Feb 17, 2025 01:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
12-16 reps
10-14 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Hack Squat
1
1
8-12 reps
6-12 reps
RPE 8.5
RPE 8.5
3
Bench Press (Dumbbell)
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
4
Preacher Curl Machine
2
1
1
10-14 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press Ez Bar
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
6
Single Arm Tricep Pushdown Against Rail
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
3
8-14 reps
RPE 10
8
Shoulder Shrug Dumbbell
2
1
8-14 reps
6-12 reps
RPE 10
RPE 10
9
Single Arm OH Tricep Extension
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Bench Row
2
1
8-12 reps
6-10 reps
RPE 10
RPE 10
2
Cable Core Rotation
3
10-14 reps
RPE 8.5
3
Decline Chest Press Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
4
Reverse Ez Bar Curl
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
5
Back Extension (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Decline Crunch (Weighted)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
7
Finger Curl
2
1
10-14 reps
6-10 reps
RPE 10
RPE 10
8
Seated Row (Cable)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
9
Lat Pulldown (Close Grip)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
10
Leg Curl
1
1
1
1
10-14 reps
8-12 reps
6-10 reps
-
RPE 10
RPE 10
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
1
10-14 reps
8-12 reps
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
8-12 reps
6-10 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
10-16 reps
8-14 reps
6-12 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 9
6
Preacher Curl Machine
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
7
Wide Grip Lat Pulldown
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 10
RPE 10
RPE 10
8
Shoulder Shrug Dumbbell
3
AMRAP
RPE 10
9
Dumbbell Skier
1
1
1
10-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9
RPE 10
10
Finger Curl
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
1 Set
12-16 Reps
10-14 Reps
8-12 Reps
@10
@10
@10
2
Hack Squat
1 Set
1 Set
8-12 Reps
6-12 Reps
@8.5
@8.5
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-14 Reps
6-12 Reps
@10
@10
4
Preacher Curl Machine
2 Sets
1 Set
1 Set
10-14 Reps
8-14 Reps
6-12 Reps
@10
@10
@10
5
Shoulder Press Ez Bar
2 Sets
1 Set
8-12 Reps
6-10 Reps
@10
@10
6
Single Arm Tricep Pushdown Against Rail
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
7
Wide Grip Lat Pulldown
3 Sets
8-14 Reps
@10
8
Shoulder Shrug Dumbbell
2 Sets
1 Set
8-14 Reps
6-12 Reps
@10
@10
9
Single Arm OH Tricep Extension
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
10
Lateral Raise (Dumbbell)
3 Sets
10-18 Reps
@10
Day 2
1
T Bar Bench Row
2 Sets
1 Set
8-12 Reps
6-10 Reps
@10
@10
2
Cable Core Rotation
3 Sets
10-14 Reps
@8.5
3
Decline Chest Press Machine
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
4
Reverse Ez Bar Curl
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@9
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@8.5
@8.5
@8.5
7
Finger Curl
2 Sets
1 Set
10-14 Reps
6-10 Reps
@10
@10
8
Seated Row (Cable)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
9
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
10
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
-
@10
@10
@10
-
Day 3
1
Rear Delt Fly (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@8.5
@8.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
3
Hack Squat
1 Set
1 Set
8-12 Reps
6-10 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-16 Reps
8-14 Reps
6-12 Reps
@10
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@9
6
Preacher Curl Machine
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
7
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@10
@10
@10
8
Shoulder Shrug Dumbbell
3 Sets
AMRAP
@10
9
Dumbbell Skier
1 Set
1 Set
1 Set
10-14 Reps
8-12 Reps
6-10 Reps
@9
@9
@10
10
Finger Curl
3 Sets
AMRAP
@10