Workout Routine

The BodyB Program #1

by theBarracuda

Duration: 5 weeks, first week deload (reduced intensity/volume). Intensity: RPE 8.5 (1–2 reps left in the tank). Rep Ranges: 8 reps: 6–8 reps, 10 reps: 8–10 reps, 12 reps: 10–12 reps, More than 12 reps: 12–20 reps.

Starting TM is 70% of 1RM.

Workouts

Upper

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
180 sec
2
@RPE8.5
8
180 sec
3
@RPE10
8
180 sec

Incline Bench Press

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

Pec Deck

2 sets

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE8.5
10
120 sec
3
@RPE10
10
120 sec

Wide-Grip Lat Pulldown

3 sets

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

High-Cable Lateral Raise (1-Arm x2)

2 sets

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
120 sec
2
@RPE10
8
0 sec
3
–
–
2 +
amrap
120 sec

Smith Machine Row

3 sets

Overhead Triceps Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

Overhead Triceps Cable Extension

2 sets

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

Bayesian Cable Curl

2 sets

Lower

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
0 sec
3
–
–
2 +
amrap
60 sec

Leg Curl

3 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
180 sec
2
@RPE8.5
8
180 sec
3
@RPE10
8
180 sec

Smith Machine Squat

3 sets

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
120 sec
2
@RPE8.5
8
120 sec
3
@RPE10
8
120 sec

Romanian Deadlift

3 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

Leg Extension

2 sets

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
8
60 sec
2
@RPE10
8
60 sec

Toe Press

2 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
60 sec
2
@RPE10
10
60 sec

Machine Crunch

2 sets

Pull

Neutral-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE10
10
120 sec

Neutral-Grip Lat Pulldown

2 sets

Chest-Supported Machine Row (Shoulder Width, Elbows 45*)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE10
10
120 sec

Chest-Supported Machine Row (Shoulder Width, Elbows 45*)

2 sets

Neutral-Grip Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
120 sec
2
@RPE10
12
0 sec
3
–
–
2 +
amrap
120 sec

Neutral-Grip Seated Cable Row

3 sets

Cable Rear Delt Flye (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Cable Rear Delt Flye (1-Arm x2)

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

shrug

2 sets

EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
57 sec

EZ-Bar Curl

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
60 sec

Preacher Curl

1 sets

Push

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
180 sec
2
@RPE8.5
10
180 sec
3
@RPE10
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Press

3 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE10
10
120 sec

Machine Shoulder Press

2 sets

Bottom-Half Chest Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Bottom-Half Chest Flye

2 sets

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

High-Cable Lateral Raise (1-Arm x2)

2 sets

Overhead Triceps Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Overhead Triceps Cable Extension

2 sets

Cable Triceps Kickback (1-Arm, x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
60 sec

Cable Triceps Kickback (1-Arm, x2)

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

hanging leg raises

2 sets

Legs

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE8.5
10
120 sec
3
@RPE10
10
120 sec

Leg Press

3 sets

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
0 sec
3
–
–
2 +
amrap
60 sec

Leg Curl

3 sets

Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
10
120 sec
2
@RPE10
10
120 sec

Bulgarian Split Squat

2 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Leg Extension

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Hip Adduction

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Hip Abduction

2 sets

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
12
60 sec
2
@RPE10
12
60 sec

Toe Press

2 sets