Monday

Exercise Percentage/RPE
Bench Press 65%,75%,85%,75%
Dumbbell Shoulder Press RPE 8
Machine Preacher Curls RPE 8
EZ bar Curls RPE 8
Tricep Pushdown RPE 8, 8, Failure
Overhead Tricep Extension RPE 8, 8, Failure
Lateral Raises RPE 8
Rear Delt Flies RPE 9
Forearm Wrist Curls Failure

Thursday
Exercise Percentage/RPE
Deadlifts 75%
Lying Hamstring Curls RPE 8, 9, Failure
Hip Thrusts RPE 9
Hip abductors -
Weighted Crunches -
Hanging Leg Raises -
Standing Calf Raises Failure

Multiple Percentages/RPEs represent the perce

onday
Sets Reps Rest time
1,1,1,3 5,5,AMRAP,5 3 min
3 6 3 min
3 12 3 min
3 8 2 min
3 8 2 min
3 8 2 min
3 10 2 min
3 12 3 min
3 15 3 min

ursday
Sets Reps Rest time
3 5* 3 min
3 8 3 min
3 10 4 min
3 15 3 min
3 15 2 min
3 15 3 min
3 15 3 min

sent the percentage/RPEs of each set

 WEEK 1

Tuesday
Exercise Percentage/RPE Sets Reps
Squats 65% 3 8
Leg Extension RPE 8, 9, Failure 3 8
Bulgarian Split Squats RPE 9 3 10
Leg Press - 3 15
Weighted Crunches - 3 15
Hanging Leg Raises - 3 15
Standing Calf Raises Failure 3 15
Seated Calf Raises Failure 3 12

Friday
Exercise Percentage/RPE Sets Reps
Pin Press 65% 2 8
Close Grip Bench Press RPE 7 3 12
Barbell Shoulder Press 60% , 70% , 75% 3 6, 6, AMRAP
Machine Preacher Curls RPE 8 3 12
Cable Curls RPE 9 3 8
Weighted Dips RPE 7 3 5
Dumbbell Skull Crushers RPE 9 3 10
Lateral Raises RPE 9 3 12
Rear Delt flies RPE 9 3 8
Cable Wrist Pushdowns Failure 3 12

* - Last set AMRAP

 Wednesday
Rest time Exercise
3 min Speed Bench Press
3 min Paused Larsen Press
4 min Machine Shoulder Press
3 min Incline Dumbbell Curls
2 min DB Concentration Curls
3 min Tricep Pushdown
2 min Overhead Tricep Extension
2 min Lateral Raises
Rear Delt flies
Reverse grip wrist curls

Saturday
Rest time Exercise
3 min Squats
3 min Deadlifts
3 min Bulgarian Split Squats
3 min Leg Extension
3 min Lying Hamstring Curls
3 min Weighted Crunches
3 min Hanging Leg Raises
3 min Standing Calf Raises
3 min
3 min

RPE Failure = last rep should c

 Wednesday
Percentage/RPE Sets Reps Rest time
55% 5 3 3 min
65% 3 6 3 min
RPE 8 3 8 3 MIn
25% 2 7+7+7 5 min
RPE 8 3 8 3 min
RPE 8, 9, Failure 3 8 3 min
RPE 9, 9, Failure 3 8 2 min
Myo-reps 3 3 min
RPE 9 3 12 3 min
Failure 3 15 3 min

Saturday
Percentage/RPE Sets Reps Rest time
70% 3 5* 3 min
60% 4 8 3 min
RPE 9 3 10 4 min
RPE8, 9, Failure 3 15 3 min
RPE8, 9, Failure 3 8 3 min
- 3 15 2 min
- 3 15 3 min
Failure 3 15 3 min

Failure = last rep should cause failure

 Monday
Exercise Percentage/RPE
Bench Press 70%,80%,90%,80%
Dumbbell Shoulder Press RPE 8
Machine Preacher Curls RPE 8
EZ bar Curls RPE 8
Tricep Pushdown RPE 8, 8, Failure
Overhead Tricep Extension RPE 8, 8, Failure
Lateral Raises RPE 8
Rear Delt Flies RPE 9
Forearm Wrist Curls Failure

Thursday
Exercise Percentage/RPE
Deadlifts 80%
Lying Hamstring Curls RPE 8, 9, Failure
Hip Thrusts RPE 9
Hip abductors -
Weighted Crunches -
Hanging Leg Raises -
Standing Calf Raises Failure
onday
Sets Reps Rest time
1,1,1,3 3,3,AMRAP,5 3 min
3 6 3 min
3 12 3 min
3 8 2 min
3 8 2 min
3 8 2 min
3 10 2 min
3 12 3 min
3 15 3 min

ursday
Sets Reps Rest time
3 5* 3 min
3 8 3 min
3 10 4 min
3 15 3 min
3 15 2 min
3 15 3 min
3 15 3 min
 WEEK 2

Tuesday
Exercise Percentage/RPE Sets Reps
Squats 70% 3 8
Leg Extension RPE 8, 9, Failure 3 8
Bulgarian Split Squats RPE 9 3 10
Leg Press - 3 15
Weighted Crunches - 3 15
Hanging Leg Raises - 3 15
Standing Calf Raises Failure 3 15
Seated Calf Raises Failure 3 12

Friday
Exercise Percentage/RPE Sets Reps
Pin Press 70% 2 8
Close Grip Bench Press RPE 7 3 12
Barbell Shoulder Press 65% , 75% , 80% 3 6, 6, AMRAP
Machine Preacher Curls RPE 8 3 12
Cable Curls RPE 9 3 8
Weighted Dips RPE 7 3 5
Dumbbell Skull Crushers RPE 9 3 10
Lateral Raises RPE 9 3 12
Rear Delt flies RPE 9 3 8
Cable Wrist Pushdowns Failure 3 12
 Wednesday
Rest time Exercise
3 min Speed Bench Press
3 min Paused Larsen Press
4 min Machine Shoulder Press
3 min Incline Dumbbell Curls
2 min DB Concentration Curls
3 min Tricep Pushdown
2 min Overhead Tricep Extension
2 min Lateral Raises
Rear Delt flies
Reverse grip wrist curls

Saturday
Rest time Exercise
3 min Squats
3 min Deadlifts
3 min Bulgarian Split Squats
3 min Leg Extension
3 min Lying Hamstring Curls
3 min Weighted Crunches
3 min Hanging Leg Raises
3 min Standing Calf Raises
3 min
3 min
 Wednesday
Percentage/RPE Sets Reps Rest time
60% 5 3 3 min
70% 3 6 3 min
RPE 8 3 8 3 MIn
25% 2 7+7+7 5 min
RPE 8 3 8 3 min
RPE 8, 9, Failure 3 8 3 min
RPE 9, 9, Failure 3 8 2 min
Myo-reps 3 3 min
RPE 9 3 12 3 min
Failure 3 15 3 min

Saturday
Percentage/RPE Sets Reps Rest time
75% 3 5* 3 min
65% 3 8 3 min
RPE 9 3 10 4 min
RPE8, 9, Failure 3 15 3 min
RPE8, 9, Failure 3 8 3 min
- 3 15 2 min
- 3 15 3 min
Failure 3 15 3 min
 Monday
Exercise Percentage/RPE
Bench Press 75%,85%,95%,85%
Dumbbell Shoulder Press RPE 8
Machine Preacher Curls RPE 8
EZ bar Curls RPE 8
Tricep Pushdown RPE 8, 8, Failure
Overhead Tricep Extension RPE 8, 8, Failure
Lateral Raises RPE 8
Rear Delt Flies RPE 9
Forearm Wrist Curls Failure

Thursday
Exercise Percentage/RPE
Deadlifts 85%
Lying Hamstring Curls RPE 8, 9, Failure
Hip Thrusts RPE 9
Hip abductors -
Weighted Crunches -
Hanging Leg Raises -
Standing Calf Raises Failure
onday
Sets Reps Rest time
1,1,1,3 1,1,AMRAP,5 3 min
3 6 3 min
3 12 3 min
3 8 2 min
3 8 2 min
3 8 2 min
3 10 2 min
3 12 3 min
3 15 3 min

ursday
Sets Reps Rest time
3 4* 3 min
3 8 3 min
3 10 4 min
3 15 3 min
3 15 2 min
3 15 3 min
3 15 3 min
 WEEK 3

Tuesday
Exercise Percentage/RPE Sets Reps
Squats 75% 3 8
Leg Extension RPE 8, 9, Failure 3 8
Bulgarian Split Squats RPE 9 3 10
Leg Press - 3 15
Weighted Crunches - 3 15
Hanging Leg Raises - 3 15
Standing Calf Raises Failure 3 15
Seated Calf Raises Failure 3 12

Friday
Exercise Percentage/RPE Sets Reps
Pin Press 75% 2 8
Close Grip Bench Press RPE 7 3 12
Barbell Shoulder Press 70% , 80% , 85% 3 5, 5, AMRAP
Machine Preacher Curls RPE 8 3 12
Cable Curls RPE 9 3 8
Weighted Dips RPE 8 3 5
Dumbbell Skull Crushers RPE 9 3 10
Lateral Raises RPE 9 3 12
Rear Delt flies RPE 9 3 8
Cable Wrist Pushdowns Failure 3 12
 Wednesday
Rest time Exercise
3 min Speed Bench Press
3 min Paused Larsen Press
4 min Machine Shoulder Press
3 min Incline Dumbbell Curls
2 min DB Concentration Curls
3 min Tricep Pushdown
2 min Overhead Tricep Extension
2 min Lateral Raises
Rear Delt flies
Reverse grip wrist curls

Saturday
Rest time Exercise
3 min Squats
3 min Deadlifts
3 min Bulgarian Split Squats
3 min Leg Extension
3 min Lying Hamstring Curls
3 min Weighted Crunches
3 min Hanging Leg Raises
3 min Standing Calf Raises
3 min
3 min
 Wednesday
Percentage/RPE Sets Reps Rest time
65% 5 3 3 min
75% 3 6 3 min
RPE 8 3 8 3 MIn
25% 2 7+7+7 5 min
RPE 8 3 8 3 min
RPE 8, 9, Failure 3 8 3 min
RPE 9, 9, Failure 3 8 2 min
Myo-reps 3 3 min
RPE 9 3 12 3 min
Failure 3 15 3 min

Saturday
Percentage/RPE Sets Reps Rest time
80% 3 4* 3 min
65% 4 8 3 min
RPE 9 3 10 4 min
RPE8, 9, Failure 3 15 3 min
RPE8, 9, Failure 3 8 3 min
- 3 15 2 min
- 3 15 3 min
Failure 3 15 3 min
 Monday
Exercise Percentage/RPE
Speed Bench Press 65%
Dumbbell Shoulder Press RPE 8
Machine Preacher Curls RPE 8
EZ bar Curls RPE 8
Tricep Pushdown RPE 8, 8, Failure
Overhead Tricep Extension RPE 8, 8, Failure
Lateral Raises RPE 8
Rear Delt Flies RPE 9
Forearm Wrist Curls Failure

Thursday
Exercise Percentage/RPE
Deadlifts 90%
Lying Hamstring Curls RPE 8, 9, Failure
Hip Thrusts RPE 9
Hip abductors -
Weighted Crunches -
Hanging Leg Raises -
Standing Calf Raises Failure
onday
Sets Reps Rest time
3 3 3 min
3 6 3 min
3 12 3 min
3 8 2 min
3 8 2 min
3 8 2 min
3 10 2 min
3 12 3 min
3 15 3 min

ursday
Sets Reps Rest time
3 3* 3 min
3 8 3 min
3 10 4 min
3 15 3 min
3 15 2 min
3 15 3 min
3 15 3 min
 WEEK 4

Tuesday
Exercise Percentage/RPE Sets Reps
Squats 80% 3 8
Leg Extension RPE 8, 9, Failure 3 8
Bulgarian Split Squats RPE 9 3 10
Leg Press - 3 15
Weighted Crunches - 3 15
Hanging Leg Raises - 3 15
Standing Calf Raises Failure 3 15
Seated Calf Raises Failure 3 12

Friday
Exercise Percentage/RPE Sets Reps
Bench Press - 1 ONE-REP MAX
Barbell Shoulder Press 70% , 80% , 90% 3 5, 5, AMRAP
Machine Preacher Curls RPE 8 3 12
Cable Curls RPE 9 3 8
Weighted Dips RPE 8 3 5
Dumbbell Skull Crushers RPE 9 3 10
Lateral Raises RPE 9 3 12
Rear Delt flies RPE 9 3 8
Cable Wrist Pushdowns Failure 3 12
 Wednesday
Rest time Exercise
3 min Bench Press
3 min Machine Shoulder Press
4 min Incline Dumbbell Curls
3 min DB Concentration Curls
2 min Tricep Pushdown
3 min Overhead Tricep Extension
2 min Lateral Raises
2 min Rear Delt flies
Reverse grip wrist curls

Saturday
Rest time Exercise
3 min Squats
3 min Deadlifts
3 min Bulgarian Split Squats
3 min Leg Extension
3 min Lying Hamstring Curls
3 min Weighted Crunches
3 min Hanging Leg Raises
3 min Standing Calf Raises
3 min
 Wednesday
Percentage/RPE Sets Reps Rest time
50% 2 3 3 min
RPE 8 3 8 3 MIn
25% 2 7+7+7 5 min
RPE 8 3 8 3 min
RPE 8, 9, Failure 3 8 3 min
RPE 9, 9, Failure 3 8 2 min
Myo-reps 3 3 min
RPE 9 3 12 3 min
Failure 3 15 3 min

Saturday
Percentage/RPE Sets Reps Rest time
85% 3 3* 3 min
70% 3 8 3 min
RPE 9 3 10 4 min
RPE8, 9, Failure 3 15 3 min
RPE8, 9, Failure 3 8 3 min
- 3 15 2 min
- 3 15 3 min
Failure 3 15 3 min