J Week 3&4 J
e e
Monday // Chest, Triceps & Abs
s Exercise Sets Reps RPE Load
s
s Flat Barbell Bench Press 4 5 8 s
Incline Barbell Bench Press 3 8 9
e Incline Dumbbell Bench 3 12 8 e
  Low to High Cable Fly
Dumbbell Flat Bench Press
3
3
15
12
9.5
9
 
J Weighted Dips // Bodyweight if needed 4 10-20 8 J
Rope Cable Extension 4 12 9
a Dumbbell Skull Crusher 4 10 8 a
Hanging Leg Raises 4 AMRAP 10
m Russian Twist 3 AMRAP 10
m
e V-Ups 4 AMRAP 10
e
s Tuesday // Back, Biceps & Rear Delts s
  Exercise Sets Reps RPE Load  
Deadlift 4 5 7
W Pull-Ups // Assisted Pull-Ups (if needed) 4 10-20 8 W
Lat Pulldowns 4 15 9
e Single Arm Dumbbell Row 3 (each arm) 8 9
e
s Cable Pullover // Rope Attatchment 4 15 9
s
Preacher Curl Machine or EZ Bar Curl 4 15 10
t Dumbbell Hammer Curl 4 10 9 t
Barbell Curl 4 8 9
  Bent Over Dumbbell Rear Delt Fly 4- 5 12 9.5
 
6 Wednesday // Shoulders, Legs & Calves 6
  Exercise Sets Reps RPE Load
 
W Dumbbell Seated Shoulder Press 4 6-8 9 W
Dumbbell Arnold Press 3 10 8
e Dumbbell Lateral Raise (light weight) 4 12-15 8 e
Cable Lateral Raise 3 15 8
e Barbell Back Squat 4 5 7
e
k Leg Press 3 12 9
k
Stationary Lunge 3 (each leg) 10 8
  Machine Hamstring Curl 4 12 9  
Dumbbell Romanian Deadlift 3 10 8
/ Machine Leg Extension 3 10 9
/
/ Calf Raise on Leg Press or Smith Machine 4- 5 10 10
/
  Thursday // Chest, Triceps & Abs  
6 Exercise Sets Reps RPE Load 6
Paused Flat Barbell Bench Press 4 5 7
  Incline Barbell Bench Press 3 8 9  
Incline Dumbbell Bench 3 12 8
D Low to High Cable Fly 3 15 9.5
D
a Dumbbell Flat Bench Press 3 12 9 a
Weighted Dips // Bodyweight if needed 4 10-20 8
y Rope Cable Extension 4 12 9 y
Dumbbell Skull Crusher 4 10 8
s Hanging Leg Raises 3 AMRAP 9
s
Russian Twist 3 AMRAP 10
V-Ups 4 AMRAP 10

Friday // Back, Biceps & Rear Delts

Exercise Sets Reps RPE Load
Pull-Ups // Assisted Pull-Ups (if needed) 4 10-20 8
Lat Pulldowns 4 15 9

Single Arm Dumbbell Row 3 (each arm) 8 9

Cable Pullover // Rope Attatchment 4 15 9
Preacher Curl Machine or EZ Bar Curl 4 15 10
Dumbbell Hammer Curl 4 10 9
Barbell Curl 4 8 9
Bent Over Dumbbell Rear Delt Fly 4- 5 12 9.5
Rope Cable Face Pull 4 12 8.5

Saturday // Shoulders, Legs & Calves

Exercise Sets Reps RPE Load
Dumbbell Seated Shoulder Press 4 6-8 9
Dumbbell Arnold Press 3 10 8
Dumbbell Lateral Raise (light weight) 4 12-15 8
Cable Lateral Raise 3 15 8
Paused Barbell Back Squat 4 5 7
Leg Press 4 12 9
Stationary Lunge 3 (each leg) 10 8
Machine Hamstring Curl 4 12 9
Machine Leg Extension 3 10 9
Seated Calf Machine 3 12-15 9
Calf Raise on Leg Press or Smith Machine 4- 5 10 10

Sunday // Off Day