WEEK 1 TUESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(LIGHTWEIGHT)
(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 8-12 (RPE 8) 5

WEIGHT: 50% OF CURRENT 1RM
MAX

BB SKULLCRUSHERS 6-8 (RPE 7) 4

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

INCLINE DB BENCH PRESS 10 (PRESS) 3

(SUPERSETTED) 12 (FLIES)
CHEST FLYS (RPE 8)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 1 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

BENT OVER BB ROW 8-12 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 6) 4

(SUPERSETTED)
DB SHRUGS

BENT DB ROW 6 (RPE 8) 3

STRAIGHT BAR SLICE CURLS 7-6-5-4-3-2-1(SLICE CURL) (RPE 3

8)

ROPE PULLOVER 6-8 (PULLOVER) (RPE 6) 3

(SUPERSETTED) 8-12 (PULLOVER) (RPE 8)
SEATED CABLE ROW

ALTERNATING CONCENTRATION 8-12 (RPE 8) 5

CURLS 6-8 (FAILURE)
(SUPERSET)
SEATED DB CURLS

T BAR MACHINE/FREE WEIGHT 12 (BOTH EXERCISES) (RPE 7) 3

ROW
(SUPERSETTED)
HAMMER DB CURLS
 WEEK 1 THURSDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING STANDING 8 (RPE 6) 3

CABLE EXTERNAL ROTATIONS

ALTERNATING LYING DB 10 (RPE 5) 2

LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 (RPE 7) 2

LAT PULLDOWNS 10 (RPE 6) 2

(LIGHTWEIGHT)
(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 8-12 (RPE 7) 6

WEIGHT: 55% OF CURRENT 1RM
MAX

MACHINE INCLINE CHEST 6-8 (RPE 8) 3

PRESS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP ROPE (FAILURE)
EXTENSIONS

DB BENCH PRESS 6-8 (RPE 6) 3

(SUPERSETTED) 10-15 (RPE 8)
SEATED LATERAL RAISES

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 1 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING BICEP CURLS 8-12 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 7) 4

(SUPERSETTED)
REAR DELT CABLE FLYES

BENT BB ROW 6 (RPE 8) 3

STRAIGHT BAR SLICE CURLS 7-6-5-4-3-2-1(SLICE CURL) (RPE 2

9)

SEATED CABLE ROW 6-8 (RPE 8) 3

T BAR MACHINE/FREE WEIGHT 12 (BOTH EXERCISES) (RPE 7) 3

ROW
(SUPERSETTED)
HAMMER DB CURLS

PULL UPS NON/ASSISTED (RPE 8) 2

 WEEK 1 SUNDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING STANDING 8 (RPE 6) 3

CABLE EXTERNAL ROTATIONS

ALTERNATING LYING DB 10 (RPE 5) 2

LATERAL RAISE (CONTROLLED)

BARBELL SHOULDER PRESS 10-15 (RPE 5) 2

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL SHOULDER PRESS 8-10 1`

-EMPTY BAR
-30% OF 1RM
-40% OF 1RM

BARBELL SHOULDER PRESS 6-10 (RPE 7) 6

BB SKULLCRUSHERS 6-8 (RPE 7) 2

INCLINE DB PRESS 6-8 (INCLINE DB) (RPE 8) 3

(SUPERSETTED) 6-8 (LAT RAISE) (FAILURE)
SEATED LATERAL RAISES

SHOULDER DB PRESS 10 (PRESS) 4

(10 SECOND REST) 12 (RAISES)
FRONT DB RAISES (RPE 8)

SEATED REAR DELT RAISE 8-12 EACH DROP SET (FAILURE) 3

(DROPSET)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 2 TUESDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(LIGHTWEIGHT)
(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 8-12 (RPE 7) 6

WEIGHT: 55% OF CURRENT 1RM
MAX

OVERHEAD TRICEP 6-8 (RPE 7) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

MACHINE BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)
 WEEK 2 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

BENT OVER BB ROW 8-12 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 6) 4

(SUPERSETTED)
DB SHRUGS

ALTERNATING CONCENTRATION 8-12 (RPE 8) 3

CURLS 6-8 (FAILURE)
(SUPERSET)
SEATED DB CURLS

ALTERNATING CABLE LAT 8-12 (RPE 7) 3

PULLDOWNS

ROPE PULLOVER 6-8 (PULLOVER) (RPE 6) 3

(SUPERSETTED) 8-12 (PULLOVER) (RPE 8)
SEATED CABLE ROW

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

T BAR MACHINE/FREE WEIGHT 12 (BOTH EXERCISES) (RPE 7) 3

ROW
(SUPERSETTED)
HAMMER DB CURLS
 WEEK 2 THURSDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(LIGHTWEIGHT)
(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 8-12 (RPE 7) 6

WEIGHT: 55% OF CURRENT 1RM

OVERHEAD TRICEP 6-8 (RPE 7) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

MACHINE BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 2 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

 WEEK 2 SUNDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 7-10 (RPE 8) 6

WEIGHT: 60% OF CURRENT 1RM
MAX

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

MACHINE BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 3 TUESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 7-10 (RPE 8) 6

WEIGHT: 65% OF CURRENT 1RM
MAX

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

MACHINE BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 3 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

 WEEK 3 THURSDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 4-6 (RPE 8) 6

WEIGHT: 70% OF CURRENT 1RM
MAX

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

DB BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 6-8 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)

LATERAL RAISES 8-12 (RPE 8) 3

(DROPSETTED)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 3 SATURDAY
EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING MACHINE LAT 5-8 (RPE 7) 3

ROW

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 7) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SEATED BICEP CURLS 6-8 (BICEP) 3

(SUPERSETTED) 6-8 (HAMMER)
HAMMER CURLS (RPE 7)

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 3 SUNDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 6 (RPE 8) 6

WEIGHT: 70% OF CURRENT 1RM
MAX

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

SEATED BB/DB SHOULDER 5-7 (FAILURE) 3

PRESS
(DROPSETTED)

LATERAL RAISES 8-12 (RPE 8) 3

(DROPSETTED)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 4 TUESDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 6 (RPE 8) 6

WEIGHT: 70% OF CURRENT 1RM
MAX + 2.5KG

OVERHEAD TRICEP 6-8 (FAILURE) 4

EXTENSIONS

CABLE BAR TRICEP 8 (RPE 8) 3

PUSHDOWNS
(DROPSETTED)

INCLINE BENCH PRESS 7 (RPE 8) 3

WEIGHT: 60% OF CURRENT 1RM

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 4 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

BB BICEP CURL 6-8 (RPE 8) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 7) 5

T BAR ROW MACHINE/BB 6-8 (RPE 8) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

CONCENTRATION BICEP CURLS 6-8 (BICEP) 3

(SUPERSETTED) 6-8 (HAMMER)
HAMMER CURLS (RPE 8)

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 4 THURSDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 4 (RPE 8) 7

WEIGHT: 75% OF CURRENT 1RM
MAX + 2.5KG

SKULLCRUSHERS 6-8 (FAILURE) 4

CABLE BAR TRICEP 8 (RPE 8) 3

PUSHDOWNS
(DROPSETTED)

INCLINE BENCH PRESS 5 (RPE 8) 3

WEIGHT: 70% OF CURRENT 1RM

LATERAL RAISES 8-12 (RPE 8) 3

(DROPSETTED)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 4 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING MACHINE LAT 5-8 (RPE 7) 3

ROW

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 7) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 4 SUNDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 4 (RPE 9) 8

WEIGHT: 80% OF CURRENT 1RM
MAX + 2.5KG

OVERHEAD TRICEP 6-8 (FAILURE) 4

EXTENSIONS

CABLE BAR TRICEP 8 (RPE 8) 3

PUSHDOWNS
(DROPSETTED)

SEATED BB/DB SHOULDER 7 (RPE 8) 3

PRESS

LATERAL RAISES 8-12 (RPE 8) 3

(DROPSETTED)

DIPS NON/ASSISTED (FAILURE) 5

 WEEK 5 TUESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 5 (RPE 7) 6

WEIGHT: 70% OF CURRENT 1RM
MAX + 5KG

OVERHEAD TRICEP 6-8 (FAILURE) 4

EXTENSIONS

CABLE ROPE TRICEP 8 (RPE 8) 3

PULLDOWNS
(DROPSETTED)

SEATED BB/DB SHOULDER BB PRESS 7 (RPE 8) 3

PRESS RAISES (FAILURE)
(SUPERSETTED)
LATERAL RAISES

DIPS NON/ASSISTED (FAILURE) 5

 WEEK 5 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 6) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

BB BICEP CURL 8-12 (RPE 8) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 9) 5

T BAR ROW MACHINE/BB 6-8 (RPE 8) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 8) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 9)
CABLE HAMMER CURLS

CONCENTRATION BICEP CURLS 6-8 (BICEP) 3

(SUPERSETTED) 6-8 (HAMMER)
HAMMER CURLS (RPE 8)

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 5 THURSDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 5 (RPE 7) 7

WEIGHT: 75% OF CURRENT 1RM
MAX + 5KG

SKULLCRUSHERS 6-8 (FAILURE) 4

CABLE ROPE TRICEP 8 (RPE 9) 3

PULLDOWNS
(DROPSETTED)

INCLINE BB BENCH PRESS 8 (RPE 8) 3

DIPS NON/ASSISTED (FAILURE) 5

 WEEK 5 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 6) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

SEATED DB BICEP CURL 8-12 (RPE 8) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 9) 5

T BAR ROW MACHINE/BB 6-8 (RPE 8) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 8) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 9)
CABLE HAMMER CURLS

CONCENTRATION BICEP CURLS 6-8 (BICEP) 3

(SUPERSETTED) 6-8 (HAMMER)
HAMMER CURLS (RPE 8)

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 5 SUNDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 3 (RPE 9) 6

WEIGHT: 80% OF CURRENT 1RM
MAX + 5KG

SKULLCRUSHERS 6-8 (FAILURE) 4

CABLE ROPE TRICEP 8 (RPE 9) 3

PULLDOWNS
(DROPSETTED)

INCLINE BB BENCH PRESS 8 (RPE 8) 3

DIPS NON/ASSISTED (FAILURE) 5

 WEEK 6 TUESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 90%

BARBELL BENCH PRESS 7 (RPE 9) 7

WEIGHT: 70% OF CURRENT 1RM
MAX + 7.5KG

SKULLCRUSHERS 6-8 (FAILURE) 2

CABLE ROPE TRICEP 8 (RPE 9) 3

PULLDOWNS
(DROPSETTED)

INCLINE BB BENCH PRESS 8 (RPE 8) 3

DIPS NON/ASSISTED (FAILURE) 5

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 6 WEDNESDAY
EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
SEATED T BAR CABLE ROWS

EZ BAR PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 7-6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 6 THURSDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 2 1

WEIGHT: 85%

BARBELL BENCH PRESS 6 (RPE 8) 6

WEIGHT: 75% OF CURRENT 1RM
MAX + 7.5KG

OVERHEAD TRICEP 6-8 (FAILURE) 4

EXTENSIONS

CABLE BAR TRICEP 8 (RPE 8) 3

PUSHDOWNS
(DROPSETTED)

SEATED BB/DB SHOULDER 6-9 (RPE 8) 4

PRESS

DIPS NON/ASSISTED (FAILURE) 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 6 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
CONCENTRATION CURLS

EZ BAR PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 6 SUNDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 1 2

WEIGHT: 90% OF 1RM

BARBELL BENCH PRESS 4 (RPE 8) 6

WEIGHT: 80% OF CURRENT 1RM
MAX + 7.5KG

OVERHEAD TRICEP 6-8 (FAILURE) 4

EXTENSIONS

CABLE BAR TRICEP 8 (RPE 8) 3

PUSHDOWNS
(DROPSETTED)

SEATED BB/DB SHOULDER 6-9 (RPE 8) 4

PRESS

DIPS NON/ASSISTED (FAILURE) 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 7 TUESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 7-10 (RPE 8) 6

WEIGHT: 75% OF CURRENT 1RM
MAX + 7.5

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 3

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

MACHINE BENCH PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)
(FOCUS ON MUSCLE
CONTRACTION)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 7 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
CONCENTRATION CURLS

EZ BAR PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB ROWS 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 7 THURSDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 1 2

WEIGHT: 90% OF 1RM

BARBELL BENCH PRESS 5 (RPE 8) 6

WEIGHT: 80% OF CURRENT 1RM
MAX + 7.5

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 4

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

INCLINE MACHINE PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 7 SATURDAY

EXERCISE RECOMMENDED REPS/RPE SETS

WARMUP/ACTIVATION

SUPINATED BENT BB ROW 8 (RPE 4) 2

ALTERNATING SIDE DOMINANT 8-12 (RPE 5) 2

LAT PULLDOWN

PULL UPS RPE 7 2

BEST TO ONE'S ABILITY

WORKING SET RECOMMENDED REPS/RPE SET

ALTERNATING DB ROW 5-8 (RPE 7) 3

WIDE GRIP LAT PULLDOWNS 8-12 (BOTH EXERCISES) (RPE 8) 4

(SUPERSETTED)
CONCENTRATION CURLS

BARBELL PREACHER CURL 10-12 (RPE 8) 5

T BAR ROW MACHINE/BB ROWS 6-8 (RPE 7) 4

ROPE PULLOVERS 6-8 (PULLOVER) (RPE 7) 3

(SUPERSETTED) 8-12 (CURLS) (RPE 8)
CABLE HAMMER CURLS

SLICE CURLS 6-5-4-3-2-1 (RPE 8) 4

PULL UPS NON/ASSISTED RPE 9 3

LATERAL RAISES RPE 9 3

(DROPSETTED)
 WEEK 7 SUNDAY
EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SETS RECOMMENDED REPS/RPE SETS

BARBELL BENCH PRESS WARM 8-10 1`

UP
-EMPTY BAR
-40% OF 1RM
-60% OF 1RM

BARBELL BENCH PRESS 1 2

WEIGHT: 90% OF 1RM

BARBELL BENCH PRESS 4 (RPE 9) 6

WEIGHT: 85% OF CURRENT 1RM
MAX + 7.5

OVERHEAD DB TRICEP 6-8 (RPE 8) 4

EXTENSIONS

ROPE TRICEP PULLDOWNS 8-10 (TRICEP PULLDOWN) 4

(SUPERSETTED) 6-8 (OVERHEAD TRICEP EXT)
OVERHEAD TRICEP (FAILURE)
EXTENSIONS

INCLINE MACHINE PRESS 6-8 (PRESS) 3

(SUPERSETTED) 8-12 (FLIES)
CHEST FLYS (RPE 8)

DIPS NON/ASSISTED (FAILURE) 3

 WEEK 8 WEDNESDAY

EXERCISE RECOMMENDED REPS/RPE SETS

ALTERNATING LYING DB 8 3
EXTERNAL ROTATION

ALTERNATING LYING DB 10 2
LATERAL RAISE (CONTROLLED)

BANDED CHEST PULL APARTS 15 2

LAT PULLDOWNS 10 (RPE 5) 2

(CONTROLLED)

WORKING SET REP EXERCISE

BARBELL BENCH PRESS 5 1

WEIGHT: 60% OF 1RM

BARBELL BENCH PRESS 3 1

WEIGHT: 80% OF 1RM

BARBELL BENCH PRESS 1 1

WEIGHT: 100% OF 1RM

BARBELL BENCH PRESS 1 1

WEIGHT: 100% OF 1RM + 10KG

BARBELL BENCH PRESS 1 1

WEIGHT: 100% OF 1RM +15KG