Workout Routine

Bodybuilding But Better

by justmrt

Workouts

Foundation Block, Week 1: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
@RPE6
8
180 sec
5
@RPE8
8
180 sec

incline bench press

5 sets

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec

Cable Crossover Ladder

3 sets

Wide-grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE7
8
150 sec
3
@RPE8
8
150 sec

Wide-grip Pull-Up

3 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec

High-cable Lateral Raise

3 sets

Deficit Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
150 sec

Deficit Pendlay Row

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec

Bayesian Curl

3 sets

Foundation Block, Week 1: Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
50 sec
2
–
–
8
50 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec

Lying leg curl

4 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
@RPE7
8
180 sec
4
@RPE8
8
180 sec

Smith Machine Squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE7
8
150 sec
4
@RPE8
8
150 sec

romanian deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE8
10
90 sec
3
@RPE9
10
90 sec

leg extension

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
@RPE8
8
90 sec
3
@RPE9
8
90 sec

Standing Calf Raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
@RPE8
10
90 sec
3
@RPE9
10
90 sec

Cable crunch

3 sets

Foundation Block, Week 1: Pull

Neutral-grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
120 sec
4
@RPE8
10
120 sec

Neutral-grip Lat Pulldown

4 sets

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
120 sec
4
@RPE8
10
120 sec

Chest-supported Machine Row

4 sets

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Neutral-Grip Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Unilateral High Rear Delt Flye

3 sets

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec

Shrug

4 sets

E-Z Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

E-Z Bar Cable Curl

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Preacher Curl

3 sets

Foundation Block, Week 1: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
180 sec
4
@RPE8
10
180 sec

bench press

4 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
180 sec
4
@RPE8
10
180 sec

Machine Shoulder Press

4 sets

Bottom-Half Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec

Bottom-Half Dumbbell Flye

3 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

High Cable Lateral Raise

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Overhead Tricep Extension (Bar)

3 sets

Cable Triceps Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
@RPE9
15
120 sec

Cable Triceps Kickback

2 sets

Roman Chair Leg-Raise

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec

Roman Chair Leg-Raise

2 sets

Foundation Block, Week 1: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
120 sec
4
@RPE8
10
120 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

leg curl

3 sets

Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
@RPE7
10
150 sec
4
@RPE8
10
150 sec

Bulgarian Split Squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

calf raise

3 sets

Foundation Block, Week 2: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
–
–
6
60 sec
4
@RPE9
8
150 sec
5
@RPE10
8
150 sec

incline bench press

5 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10
120 sec

cable crossover

3 sets

Wide-grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10
150 sec

Wide-grip Pull-Up

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
@RPE9
10
90 sec
3
@RPE10
10
90 sec

High-cable Lateral Raise

3 sets

Deficit Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
150 sec

Deficit Pendlay Row

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
@RPE9
10
90 sec
3
@RPE10
10
90 sec

Overhead Tricep Extension

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
@RPE9
10
90 sec
3
@RPE10
10
90 sec

Bayesian Curl

3 sets

Foundation Block, Week 2: Lower

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE9
10
120 sec
4
@RPE10
10
120 sec

Lying Leg Curl

4 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8
150 sec

Smith Machine Squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8
150 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE9
10
120 sec
3
@RPE10
10
120 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
120 sec
3
@RPE10
8
120 sec

calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE9
10
120 sec
3
@RPE10
10
120 sec

Cable crunch

3 sets

Foundation Block, Week 2: Pull

Neutral-grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Neutral-grip Lat Pulldown

4 sets

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

Chest-supported Machine Row

5 sets

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Neutral-Grip Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Unilateral High Rear Delt Flye

3 sets

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Shrug

4 sets

E-Z Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

E-Z Bar Cable Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE10
15 +
amrap
120 sec

preacher curl

2 sets

Foundation Block, Week 2: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

bench press

5 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Machine Shoulder Press

4 sets

Bottom-Half Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Bottom-Half Dumbbell Flye

3 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

High-cable Lateral Raise

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Overhead Tricep Extension (Bar)

3 sets

Cable Triceps Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE10
15 +
amrap
120 sec

Cable Triceps Kickback

2 sets

Roman Chair Leg-Raise

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20 +
amrap
120 sec

Roman Chair Leg-Raise

2 sets

Foundation Block, Week 2: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

leg press

5 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Lying leg curl

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

bulgarian split squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

leg extension

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Hip abduction machine

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

hip adduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

calf raise

3 sets

Foundation Block, Week 3: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8 +
amrap
150 sec

incline bench press

5 sets

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE9
10
60 sec
3
@RPE10
10 +
amrap
60 sec

Cable Crossover Ladder

3 sets

Wide-grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Wide-grip Pull-Up

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

High Cable Lateral Raise

3 sets

Deficit Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8 +
amrap
100 sec

Deficit Pendlay Row

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10
120 sec

Overhead Tricep Extension

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Bayesian Curl

3 sets

Foundation Block, Week 3: Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10 +
amrap
100 sec

Lying leg curl

4 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8 +
amrap
150 sec

Smith Machine Squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8
150 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10
120 sec

calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Cable crunch

3 sets

Foundation Block, Week 3: Pull

Neutral-grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Neutral-grip Lat Pulldown

4 sets

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Chest-supported Machine Row

5 sets

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12 +
amrap
150 sec

Neutral-Grip Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Unilateral High Rear Delt Flye

3 sets

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Shrug

4 sets

E-Z Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12 +
amrap
150 sec

E-Z Bar Cable Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

preacher curl

2 sets

Foundation Block, Week 3: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

bench press

5 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Machine Shoulder Press

4 sets

Bottom-Half Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
120 sec
4
@RPE10
12
120 sec

Bottom-Half Dumbbell Flye

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

High-cable Lateral Raise

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Overhead Tricep Extension (Bar)

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

cable kickback

2 sets

Roman Chair Leg-Raise

Set
Intensity
Weight
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20 +
amrap
120 sec

Roman Chair Leg-Raise

3 sets

Foundation Block, Week 3: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

leg press

5 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Lying Leg Curl

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12 +
amrap
150 sec

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
60 sec
3
@RPE10
12 +
amrap
60 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

calf raise

3 sets

Foundation Block, Week 4: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE8
8
180 sec
4
@RPE9
8
180 sec
5
@RPE10
8 +
amrap
180 sec

incline bench press

5 sets

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10 +
amrap
150 sec

Cable Crossover Ladder

3 sets

Wide-grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Wide-grip Pull-Up

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE9
10
150 sec
3
@RPE10
10 +
amrap
150 sec

High Cable Lateral Raise

3 sets

Deficit Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10 +
amrap
150 sec

Deficit Pendlay Row

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Bayesian Curl

3 sets

Foundation Block, Week 4: Lower

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Lying Leg Curl

4 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
180 sec
4
@RPE9
10
180 sec
5
@RPE10
10 +
amrap
180 sec

Smith Machine Squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8 +
amrap
100 sec

calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10 +
amrap
100 sec

Cable crunch

3 sets

Foundation Block, Week 4: Pull

Neutral-grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Neutral-grip Lat Pulldown

4 sets

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Chest-supported Machine Row

5 sets

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12 +
amrap
150 sec

Neutral-Grip Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
@RPE9
12
90 sec
3
@RPE10
12 +
amrap
90 sec

Unilateral High Rear Delt Flye

3 sets

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Shrug

4 sets

E-Z Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

E-Z Bar Cable Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

preacher curl

2 sets

Foundation Block, Week 4: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
180 sec
4
@RPE9
10
180 sec
5
@RPE10
10 +
amrap
180 sec

bench press

5 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Machine Shoulder Press

4 sets

Bottom-Half Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Bottom-Half Dumbbell Flye

3 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

High-cable Lateral Raise

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

cable kickback

2 sets

Roman Chair Leg-Raise

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Roman Chair Leg-Raise

3 sets

Foundation Block, Week 4: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

leg press

5 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Lying leg curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

bulgarian split squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12 +
amrap
150 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

calf raise

3 sets

Foundation Block, Week 5: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
180 sec
4
@RPE9
8
180 sec
5
@RPE10
8 +
amrap
180 sec

incline bench press

5 sets

Cable Crossover Ladder

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Cable Crossover Ladder

3 sets

Wide-grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Wide-grip Pull-Up

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

High Cable Lateral Raise

3 sets

Deficit Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8 +
amrap
100 sec

Deficit Pendlay Row

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Bayesian Curl

3 sets

Foundation Block, Week 5: Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

Lying leg curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
180 sec
4
@RPE9
8
180 sec
5
@RPE10
8 +
amrap
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
150 sec
5
@RPE10
8 +
amrap
150 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
120 sec
3
@RPE10
8 +
amrap
120 sec

calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10 +
amrap
120 sec

Cable crunch

3 sets

Foundation Block, Week 5: Pull

Neutral-grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Neutral-grip Lat Pulldown

4 sets

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

Chest-supported Machine Row

5 sets

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Neutral-Grip Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Unilateral High Rear Delt Flye

3 sets

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Shrug

4 sets

E-Z Bar Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

E-Z Bar Cable Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

preacher curl

2 sets

Foundation Block, Week 5: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

bench press

5 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Machine Shoulder Press

4 sets

Bottom-Half Dumbbell Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Bottom-Half Dumbbell Flye

3 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

High Cable Lateral Raise

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Overhead Tricep Extension (Bar)

3 sets

Cable Triceps Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE10
15 +
amrap
100 sec

Cable Triceps Kickback

2 sets

Roman Chair Leg-Raise

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Roman Chair Leg-Raise

3 sets

Foundation Block, Week 5: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

leg press

5 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

Lying leg curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE9
10
150 sec
4
@RPE10
10 +
amrap
150 sec

bulgarian split squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

calf raise

3 sets

Ramping Block, Week 1: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
10
150 sec
4
@RPE8
10
150 sec

incline bench press

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec

Pec Deck

3 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
120 sec
3
@RPE8
12
120 sec

Dual-Handle Lat Pulldown

3 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

High Cable Lateral Raise

3 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec

Smith Machine Row

3 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Bayesian Curl

3 sets

Ramping Block, Week 1: Lower

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec

Lying Leg Curl

4 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
10
180 sec
4
@RPE8
10
180 sec

Smith Machine Static Lunge w/ Front Foot Elevated

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
10
150 sec
4
@RPE8
10
150 sec

Hyperextensions

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec

calf raise

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec

Machine Crunch

3 sets

Ramping Block, Week 1: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE7
12
150 sec
4
@RPE8
12
150 sec

Lean-back Lat Pulldown

4 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE7
12
150 sec
4
@RPE8
12
150 sec

Chest-Supported T-Bar Row

4 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
@RPE8
15
150 sec
4
@RPE9
15
150 sec

Dual-Handle Elbows Out Cable Row

4 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Unilateral High Rear Delt Flye

3 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
@RPE8
15
100 sec
4
@RPE9
15
100 sec

Cable Paused Shrug-In

4 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Cable Rope Hammer Curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
100 sec

concentration curl

2 sets

Ramping Block, Week 1: Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
180 sec
3
@RPE7
12
180 sec
4
@RPE8
12
180 sec

Machine Chest Press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
150 sec
3
@RPE7
12
150 sec
4
@RPE8
12
150 sec

seated shoulder press

4 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Bottom-half Seated Cable Flye

3 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

High-cable Lateral Raise

3 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

E-Z Bar Skull Crusher

3 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
100 sec

Straight Bar Tricep Pushdown

2 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

ab wheel

3 sets

Ramping Block, Week 1: Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec

hack squat

4 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Lying Leg Curl

3 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE7
12
100 sec
4
@RPE8
12
100 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec

calf raise

3 sets

Ramping Block, Week 2: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
180 sec
4
@RPE9
10
180 sec
5
@RPE10
10 +
amrap
180 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

Pec Deck

5 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Dual-Handle Lat Pulldown

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

High Cable Lateral Raise

3 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Bayesian Curl

3 sets

Ramping Block, Week 2: Lower

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Lying Leg Curl

4 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10
150 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12
100 sec

leg extension

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
100 sec

calf raise

4 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Machine Crunch

3 sets

Ramping Block, Week 2: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Lean-back Lat Pulldown

5 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Chest-Supported T-Bar Row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
150 sec
3
@RPE10
15 +
amrap
150 sec

Dual-Handle Elbows Out Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15
100 sec

Unilateral High Rear Delt Flye

3 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Cable Paused Shrug-In

4 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
120 sec
3
@RPE10
20
120 sec

concentration curl

3 sets

Ramping Block, Week 2: Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Machine Chest Press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

seated shoulder press

5 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

Bottom-half Seated Cable Flye

3 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

High-cable Lateral Raise

3 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

E-Z Bar Skull Crusher

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
120 sec
3
@RPE10
20 +
amrap
120 sec

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

ab wheel

3 sets

Ramping Block, Week 2: Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

hack squat

5 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
150 sec
3
@RPE9
15
150 sec
4
@RPE10
15 +
amrap
150 sec

Lying Leg Curl

4 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

Hip abduction machine

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

calf raise

3 sets

Ramping Block, Week 3: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Pec Deck

4 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Dual-Handle Lat Pulldown

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
120 sec

High-cable Lateral Raise

3 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

3 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Bayesian Curl

3 sets

Ramping Block, Week 3: Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
@RPE8
5
150 sec
4
@RPE9
5
150 sec
5
@RPE10
5 +
amrap
150 sec

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

leg curl

4 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

leg extension

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10 +
amrap
100 sec

Leg press calf raise

4 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

Machine Crunch

3 sets

Ramping Block, Week 3: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Lean-back Lat Pulldown

5 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Chest-Supported T-Bar Row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
150 sec
3
@RPE10
15 +
amrap
150 sec

Dual-Handle Elbows Out Cable Row

3 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

4 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Cable Paused Shrug-In

4 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
150 sec
3
@RPE10
20 +
amrap
150 sec

concentration curl

3 sets

Ramping Block, Week 3: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
@RPE8
5
150 sec
5
@RPE9
3
150 sec
6
@RPE10
1 +
amrap
150 sec

bench press

6 sets

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

Machine Chest Press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

seated shoulder press

5 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

Bottom-half Seated Cable Flye

3 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

High Cable Lateral Raise

3 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

E-Z Bar Skull Crusher

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
120 sec
3
@RPE10
20 +
amrap
120 sec

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

ab wheel

3 sets

Ramping Block, Week 3: Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
@RPE8
5
150 sec
5
@RPE9
3
150 sec
6
@RPE10
1 +
amrap
150 sec

squat

6 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

hack squat

5 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Seated Leg Curl

4 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

leg extension

3 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

hip adduction machine

3 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

Hip abduction machine

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15
100 sec

Standing Calf Raise

3 sets

Ramping Block, Week 4: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
180 sec
4
@RPE9
10
180 sec
5
@RPE10
10 +
amrap
180 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Pec Deck

4 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Dual-Handle Lat Pulldown

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
120 sec
3
@RPE10
12 +
amrap
120 sec

High-cable Lateral Raise

3 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

4 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Bayesian Curl

4 sets

Ramping Block, Week 4: Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

leg curl

5 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

leg extension

4 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Standing Calf Raise

4 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Machine Crunch

4 sets

Ramping Block, Week 4: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Lean-back Lat Pulldown

5 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Chest-Supported T-Bar Row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Dual-Handle Elbows Out Cable Row

4 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

4 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
@RPE8
15
100 sec
4
@RPE9
15
100 sec
5
@RPE10
15 +
amrap
100 sec

Cable Paused Shrug-In

5 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
@RPE10
20 +
amrap
150 sec

concentration curl

2 sets

Ramping Block, Week 4: Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

Machine Chest Press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

seated shoulder press

5 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Bottom-half Seated Cable Flye

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

High-cable Lateral Raise

4 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

E-Z Bar Skull Crusher

4 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
120 sec
3
@RPE10
20 +
amrap
120 sec

Straight Bar Tricep Pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

ab wheel

4 sets

Ramping Block, Week 4: Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
180 sec
4
@RPE9
5
180 sec
5
@RPE10
5 +
amrap
180 sec

squat

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

hack squat

5 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Seated Leg Curl

4 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

leg extension

4 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

hip adduction machine

4 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Hip abduction machine

4 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Standing Calf Raise

4 sets

Ramping Block, Week 5: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Pec Deck

4 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Dual-Handle Lat Pulldown

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12 +
amrap
100 sec

High-cable Lateral Raise

3 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10 +
amrap
100 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

4 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Bayesian Curl

4 sets

Ramping Block, Week 5: Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
100 sec
4
@RPE9
3
100 sec
5
@RPE10
1 +
amrap
100 sec

deadlift

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

leg curl

5 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE10
10 +
amrap
100 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

leg extension

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10 +
amrap
100 sec

Leg press calf raise

4 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Machine Crunch

4 sets

Ramping Block, Week 5: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Lean-back Lat Pulldown

5 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Chest-Supported T-Bar Row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Dual-Handle Elbows Out Cable Row

4 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

4 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
@RPE8
15
100 sec
4
@RPE9
15
100 sec
5
@RPE10
15 +
amrap
100 sec

Cable Paused Shrug-In

5 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
20 +
amrap
100 sec

concentration curl

3 sets

Ramping Block, Week 5: Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Machine Chest Press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

seated shoulder press

5 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Bottom-half Seated Cable Flye

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

High Cable Lateral Raise

4 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

E-Z Bar Skull Crusher

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
20 +
amrap
100 sec

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15 +
amrap
100 sec

ab wheel

4 sets

Ramping Block, Week 5: Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

leg curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
150 sec
4
@RPE9
3
150 sec
5
@RPE10
3 +
amrap
150 sec

squat

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
150 sec
4
@RPE9
12
150 sec
5
@RPE10
12 +
amrap
150 sec

hack squat

5 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

leg extension

4 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

hip adduction machine

4 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

Hip abduction machine

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Leg press calf raise

4 sets

Ramping Block, Week 6: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Pec Deck

4 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Dual-Handle Lat Pulldown

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

High Cable Lateral Raise

4 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overhead Tricep Extension (Bar)

4 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Bayesian Curl

4 sets

Ramping Block, Week 6: Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

leg curl

5 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE10
10 +
amrap
100 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE10
10 +
amrap
100 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

leg extension

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE10
10 +
amrap
100 sec

Leg press calf raise

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

bench press

4 sets

Ramping Block, Week 6: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

Lean-back Lat Pulldown

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12 +
amrap
100 sec

t-bar row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Dual-Handle Elbows Out Cable Row

4 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

4 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Paused Shrug-In

4 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE10
20 +
amrap
100 sec

concentration curl

4 sets

Ramping Block, Week 6: Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
100 sec
4
@RPE9
5
100 sec
5
@RPE10
5 +
amrap
100 sec

bench press

5 sets

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Machine Chest Press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

seated shoulder press

4 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Bottom-half Seated Cable Flye

4 sets

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

High Cable Lateral Raise

4 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

E-Z Bar Skull Crusher

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE10
20 +
amrap
100 sec

tricep pushdown

4 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

ab wheel

4 sets

Ramping Block, Week 6: Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
180 sec
4
@RPE9
5
180 sec
5
@RPE10
5 +
amrap
180 sec

squat

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

hack squat

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE8
15
120 sec
4
@RPE9
15
120 sec
5
@RPE10
15 +
amrap
120 sec

Seated Leg Curl

5 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
120 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Quad-Biased Walking Lunges

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

leg extension

4 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

hip adduction machine

4 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Hip abduction machine

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Leg press calf raise

4 sets

Ramping Block, Week 7: Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

incline bench press

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Pec Deck

4 sets

Dual-Handle Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Dual-Handle Lat Pulldown

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

High-cable Lateral Raise

4 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10 +
amrap
120 sec

Smith Machine Row

4 sets

Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Overhead Tricep Extension (Bar)

4 sets

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

Bayesian Curl

4 sets

Ramping Block, Week 7: Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

leg curl

5 sets

Smith Machine Static Lunge w/ Front Foot Elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
5
@RPE10
10 +
amrap
150 sec

Smith Machine Static Lunge w/ Front Foot Elevated

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
120 sec
5
@RPE10
10 +
amrap
120 sec

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
120 sec

leg extension

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
100 sec
5
@RPE10
10 +
amrap
100 sec

Leg press calf raise

5 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Machine Crunch

4 sets

Ramping Block, Week 7: Pull

Lean-back Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Lean-back Lat Pulldown

5 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Chest-Supported T-Bar Row

5 sets

Dual-Handle Elbows Out Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Dual-Handle Elbows Out Cable Row

4 sets

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

4 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Paused Shrug-In

4 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Cable Rope Hammer Curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE10
20 +
amrap
100 sec

concentration curl

4 sets

Ramping Block, Week 7: Push

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

Machine Chest Press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
@RPE8
12
120 sec
4
@RPE9
12
120 sec
5
@RPE10
12 +
amrap
120 sec

seated shoulder press

5 sets

Bottom-half Seated Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Bottom-half Seated Cable Flye

4 sets

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

High-cable Lateral Raise

4 sets

E-Z Bar Skull Crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
120 sec
3
@RPE9
15
120 sec
4
@RPE10
15 +
amrap
120 sec

E-Z Bar Skull Crusher

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE10
20 +
amrap
100 sec

triceps pushdowns

4 sets

ab wheel

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15 +
amrap
100 sec

ab wheel

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
@RPE8
5
120 sec
4
@RPE9
5
120 sec
5
@RPE10
5 +
amrap
120 sec

incline bench press

5 sets

Ramping Block, Week 7: Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
5
150 sec
4
@RPE9
5
150 sec
5
@RPE10
5
150 sec

squat

5 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE9
15
100 sec
5
@RPE10
15 +
amrap
100 sec

Seated Leg Curl

5 sets

Quad-Biased Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12 +
amrap
150 sec

Quad-Biased Walking Lunges

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

leg extension

4 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

hip adduction machine

4 sets

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Hip abduction machine

4 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE10
15 +
amrap
100 sec

Leg press calf raise

4 sets