Workout Routine

Free

Bodybuilding But Better

by justmrt

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

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
100 lbs
8
180 sec
5
@RPE8
110 lbs
8
180 sec

incline bench press

5 sets

Cable Crossover Ladder

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

Cable Crossover Ladder

3×10

Wide-grip Pull-Up

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

Wide-grip Pull-Up

3×8

High-cable Lateral Raise

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

High-cable Lateral Raise

3×10

Deficit Pendlay Row

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

Deficit Pendlay Row

3×8

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×10

Bayesian Curl

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

Bayesian Curl

3×10

Foundation Block, Week 1: Lower

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
50 sec
2
–
–
8
50 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE9
32 lbs
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
105 lbs
8
180 sec
4
@RPE8
110 lbs
8
180 sec

Smith Machine Squat

4×8

romanian deadlift

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

romanian deadlift

4×8

leg extension

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

leg extension

3×10

Standing Calf Raise

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

Standing Calf Raise

3×8

Cable crunch

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

Cable crunch

3×10

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
29 lbs
10
120 sec
4
@RPE8
31 lbs
10
120 sec

Neutral-grip Lat Pulldown

4×10

Chest-supported Machine Row

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

Chest-supported Machine Row

4×10

Neutral-Grip Cable Row

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

Neutral-Grip Cable Row

3×12

Unilateral High Rear Delt Flye

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

Unilateral High Rear Delt Flye

3×12

Shrug

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

Shrug

4×12

E-Z Bar Cable Curl

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

E-Z Bar Cable Curl

3×12

Preacher Curl

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

Preacher Curl

3×12

Foundation Block, Week 1: Push

bench press

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

bench press

4×10

Machine Shoulder Press

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

Machine Shoulder Press

4×10

Bottom-Half Dumbbell Flye

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

Bottom-Half Dumbbell Flye

3×12

High Cable Lateral Raise

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

High Cable Lateral Raise

3×12

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12

Cable Triceps Kickback

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

Cable Triceps Kickback

2×15

Roman Chair Leg-Raise

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

Roman Chair Leg-Raise

2×20

Foundation Block, Week 1: Legs

leg press

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

leg press

4×10

leg curl

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

leg curl

3×12

Bulgarian Split Squat

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

Bulgarian Split Squat

4×10

leg extension

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

leg extension

3×12

hip adduction machine

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

hip adduction machine

3×12

Hip abduction machine

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

Hip abduction machine

3×12

calf raise

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

calf raise

3×12

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
115 lbs
8
150 sec
5
@RPE10
120 lbs
8
150 sec

incline bench press

5 sets

cable crossover

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

cable crossover

3×10

Wide-grip Pull-Up

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

Wide-grip Pull-Up

4×10

High-cable Lateral Raise

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

High-cable Lateral Raise

3×10

Deficit Pendlay Row

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

Deficit Pendlay Row

3×8

Overhead Tricep Extension

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

Overhead Tricep Extension

3×10

Bayesian Curl

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

Bayesian Curl

3×10

Foundation Block, Week 2: Lower

Lying Leg Curl

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

Lying Leg Curl

4×10

Smith Machine Squat

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

Smith Machine Squat

5×8

romanian deadlift

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

romanian deadlift

5×8

leg extension

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

leg extension

3×10

calf raise

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

calf raise

3×8

Cable crunch

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

Cable crunch

3×10

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
32 lbs
10
120 sec
4
@RPE10
33 lbs
10 +
amrap
120 sec

Neutral-grip Lat Pulldown

4×10+

Chest-supported Machine Row

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

Chest-supported Machine Row

5×10+

Neutral-Grip Cable Row

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

Neutral-Grip Cable Row

3×12+

Unilateral High Rear Delt Flye

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

Unilateral High Rear Delt Flye

3×12+

Shrug

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

Shrug

4×12+

E-Z Bar Cable Curl

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

E-Z Bar Cable Curl

3×12+

preacher curl

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

preacher curl

2×15+

Foundation Block, Week 2: Push

bench press

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

bench press

5×10+

Machine Shoulder Press

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

Machine Shoulder Press

4×10+

Bottom-Half Dumbbell Flye

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

Bottom-Half Dumbbell Flye

3×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

Cable Triceps Kickback

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

Cable Triceps Kickback

2×15+

Roman Chair Leg-Raise

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

Roman Chair Leg-Raise

2×20+

Foundation Block, Week 2: Legs

leg press

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

leg press

5×10+

Lying leg curl

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

Lying leg curl

4×12+

bulgarian split squat

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

bulgarian split squat

4×10+

leg extension

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

leg extension

3×12+

Hip abduction machine

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

Hip abduction machine

3×12+

hip adduction machine

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

hip adduction machine

3×12+

calf raise

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

calf raise

3×12+

Foundation Block, Week 3: Upper

incline bench press

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

incline bench press

5×8+

Cable Crossover Ladder

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

Cable Crossover Ladder

3×10+

Wide-grip Pull-Up

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

Wide-grip Pull-Up

4×10+

High Cable Lateral Raise

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

High Cable Lateral Raise

3×10+

Deficit Pendlay Row

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

Deficit Pendlay Row

3×8+

Overhead Tricep Extension

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

Overhead Tricep Extension

3×10

Bayesian Curl

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

Bayesian Curl

3×10+

Foundation Block, Week 3: Lower

Lying leg curl

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

Lying leg curl

4×10+

Smith Machine Squat

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

Smith Machine Squat

5×8+

romanian deadlift

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

romanian deadlift

5×8

leg extension

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

leg extension

3×10+

calf raise

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

calf raise

3×10

Cable crunch

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

Cable crunch

3×10+

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
32 lbs
10
150 sec
4
@RPE10
33 lbs
10 +
amrap
150 sec

Neutral-grip Lat Pulldown

4×10+

Chest-supported Machine Row

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

Chest-supported Machine Row

5×10+

Neutral-Grip Cable Row

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

Neutral-Grip Cable Row

3×12+

Unilateral High Rear Delt Flye

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

Unilateral High Rear Delt Flye

3×12+

Shrug

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

Shrug

4×12+

E-Z Bar Cable Curl

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

E-Z Bar Cable Curl

3×12+

preacher curl

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

preacher curl

2×15+

Foundation Block, Week 3: Push

bench press

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

bench press

5×10+

Machine Shoulder Press

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

Machine Shoulder Press

4×10+

Bottom-Half Dumbbell Flye

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

Bottom-Half Dumbbell Flye

4×12

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

cable kickback

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

cable kickback

2×15+

Roman Chair Leg-Raise

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

Roman Chair Leg-Raise

3×20+

Foundation Block, Week 3: Legs

leg press

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

leg press

5×10+

Lying Leg Curl

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

Lying Leg Curl

4×12+

bulgarian split squat

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

bulgarian split squat

3×12+

leg extension

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

leg extension

3×12+

hip adduction machine

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

hip adduction machine

3×12+

Hip abduction machine

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

Hip abduction machine

3×12+

calf raise

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

calf raise

3×12+

Foundation Block, Week 4: Upper

incline bench press

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

incline bench press

5×8+

Cable Crossover Ladder

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

Cable Crossover Ladder

3×10+

Wide-grip Pull-Up

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

Wide-grip Pull-Up

4×10+

High Cable Lateral Raise

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

High Cable Lateral Raise

3×10+

Deficit Pendlay Row

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

Deficit Pendlay Row

3×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×10+

Bayesian Curl

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

Bayesian Curl

3×10+

Foundation Block, Week 4: Lower

Lying Leg Curl

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

Lying Leg Curl

4×10+

Smith Machine Squat

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

Smith Machine Squat

5×10+

romanian deadlift

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

romanian deadlift

5×10+

leg extension

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

leg extension

3×10+

calf raise

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

calf raise

3×8+

Cable crunch

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

Cable crunch

3×10+

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
32 lbs
10
150 sec
4
@RPE10
33 lbs
10 +
amrap
150 sec

Neutral-grip Lat Pulldown

4×10+

Chest-supported Machine Row

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

Chest-supported Machine Row

5×10+

Neutral-Grip Cable Row

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

Neutral-Grip Cable Row

3×12+

Unilateral High Rear Delt Flye

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

Unilateral High Rear Delt Flye

3×12+

Shrug

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

Shrug

4×12+

E-Z Bar Cable Curl

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

E-Z Bar Cable Curl

3×12+

preacher curl

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

preacher curl

2×15+

Foundation Block, Week 4: Push

bench press

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

bench press

5×10+

Machine Shoulder Press

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

Machine Shoulder Press

4×10+

Bottom-Half Dumbbell Flye

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

Bottom-Half Dumbbell Flye

3×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

cable kickback

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

cable kickback

2×15+

Roman Chair Leg-Raise

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

Roman Chair Leg-Raise

3×20

Foundation Block, Week 4: Legs

leg press

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

leg press

5×10+

Lying leg curl

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

Lying leg curl

3×12+

bulgarian split squat

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

bulgarian split squat

4×10+

leg extension

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

leg extension

3×12+

hip adduction machine

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

hip adduction machine

3×12+

Hip abduction machine

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

Hip abduction machine

3×12+

calf raise

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

calf raise

3×12+

Foundation Block, Week 5: Upper

incline bench press

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

incline bench press

5×8+

Cable Crossover Ladder

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

Cable Crossover Ladder

3×10+

Wide-grip Pull-Up

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

Wide-grip Pull-Up

4×10+

High Cable Lateral Raise

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

High Cable Lateral Raise

3×10+

Deficit Pendlay Row

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

Deficit Pendlay Row

3×8+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×10+

Bayesian Curl

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

Bayesian Curl

3×10+

Foundation Block, Week 5: Lower

Lying leg curl

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

Lying leg curl

4×10+

squat

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

squat

5×8+

romanian deadlift

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

romanian deadlift

5×8+

leg extension

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

leg extension

3×10+

calf raise

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

calf raise

3×8+

Cable crunch

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

Cable crunch

3×10+

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
32 lbs
10
120 sec
4
@RPE10
33 lbs
10 +
amrap
120 sec

Neutral-grip Lat Pulldown

4×10+

Chest-supported Machine Row

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

Chest-supported Machine Row

5×10+

Neutral-Grip Cable Row

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

Neutral-Grip Cable Row

3×12+

Unilateral High Rear Delt Flye

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

Unilateral High Rear Delt Flye

3×12+

Shrug

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

Shrug

4×12+

E-Z Bar Cable Curl

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

E-Z Bar Cable Curl

3×12+

preacher curl

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

preacher curl

2×15+

Foundation Block, Week 5: Push

bench press

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

bench press

5×10+

Machine Shoulder Press

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

Machine Shoulder Press

4×10+

Bottom-Half Dumbbell Flye

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

Bottom-Half Dumbbell Flye

3×12+

High Cable Lateral Raise

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

High Cable Lateral Raise

3×12+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

Cable Triceps Kickback

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

Cable Triceps Kickback

2×15+

Roman Chair Leg-Raise

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

Roman Chair Leg-Raise

3×20

Foundation Block, Week 5: Legs

leg press

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

leg press

5×10+

Lying leg curl

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

Lying leg curl

3×12+

bulgarian split squat

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

bulgarian split squat

4×10+

leg extension

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

leg extension

3×12+

hip adduction machine

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

hip adduction machine

3×12+

Hip abduction machine

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

Hip abduction machine

3×12+

calf raise

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

calf raise

3×12+

Ramping Block, Week 1: Upper

incline bench press

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

incline bench press

4×10

Pec Deck

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

Pec Deck

3×12

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

3×12

High Cable Lateral Raise

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

High Cable Lateral Raise

3×12

Smith Machine Row

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

Smith Machine Row

3×10

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12

Bayesian Curl

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

Bayesian Curl

3×12

Ramping Block, Week 1: Lower

Lying Leg Curl

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

Lying Leg Curl

4×12

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

4×10

Hyperextensions

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

Hyperextensions

4×10

leg extension

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

leg extension

3×12

calf raise

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

calf raise

3×10

Machine Crunch

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

Machine Crunch

3×12

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
27 lbs
12
150 sec
4
@RPE8
28 lbs
12
150 sec

Lean-back Lat Pulldown

4×12

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

4×12

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

4×15

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

3×15

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

4×15

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

3×15

concentration curl

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

concentration curl

2×20

Ramping Block, Week 1: Push

Machine Chest Press

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

Machine Chest Press

4×12

seated shoulder press

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

seated shoulder press

4×12

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

3×15

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

3×15

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

3×15

Straight Bar Tricep Pushdown

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

Straight Bar Tricep Pushdown

2×20

ab wheel

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

ab wheel

3×15

Ramping Block, Week 1: Legs

hack squat

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

hack squat

4×12

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

3×15

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12

leg extension

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

leg extension

3×15

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

3×15

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

3×15

calf raise

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

calf raise

3×15

Ramping Block, Week 2: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

5×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High Cable Lateral Raise

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

High Cable Lateral Raise

3×12+

Smith Machine Row

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

Smith Machine Row

4×12+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

Bayesian Curl

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

Bayesian Curl

3×12+

Ramping Block, Week 2: Lower

Lying Leg Curl

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

Lying Leg Curl

4×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

5×12

calf raise

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

calf raise

4×10

Machine Crunch

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

Machine Crunch

3×12

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
28 lbs
12
150 sec
4
@RPE9
29 lbs
12
150 sec
5
@RPE10
31 lbs
12 +
amrap
150 sec

Lean-back Lat Pulldown

5×12+

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

5×12+

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

3×15+

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

3×15

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

4×15+

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

4×15+

concentration curl

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

concentration curl

3×20

Ramping Block, Week 2: Push

Machine Chest Press

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

Machine Chest Press

5×12+

seated shoulder press

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

seated shoulder press

5×12+

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

3×15+

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

3×15+

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

4×15+

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

3×20+

ab wheel

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

ab wheel

3×15

Ramping Block, Week 2: Legs

hack squat

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

hack squat

5×12+

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

4×15+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12+

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

3×15+

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

3×15+

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

3×15+

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

3×15+

Ramping Block, Week 3: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

4×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Smith Machine Row

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

Smith Machine Row

4×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

3×12+

Bayesian Curl

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

Bayesian Curl

3×12+

Ramping Block, Week 3: Lower

squat

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

squat

5×5+

leg curl

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

leg curl

4×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10+

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

4×12+

Leg press calf raise

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

Leg press calf raise

4×10+

Machine Crunch

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

Machine Crunch

3×12+

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
28 lbs
12
150 sec
4
@RPE9
29 lbs
12
150 sec
5
@RPE10
31 lbs
12 +
amrap
150 sec

Lean-back Lat Pulldown

5×12+

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

5×12+

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

3×15+

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

4×15+

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

4×15+

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

4×15+

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

3×20+

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
120 lbs
5
150 sec
5
@RPE9
135 lbs
3
150 sec
6
@RPE10
150 lbs
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
28 lbs
12
100 sec
4
@RPE9
29 lbs
12
100 sec
5
@RPE10
31 lbs
12 +
amrap
100 sec

Machine Chest Press

5×12+

seated shoulder press

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

seated shoulder press

5×12+

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

3×15+

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

3×15+

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

4×15+

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

3×20+

ab wheel

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

ab wheel

3×15

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
120 lbs
5
150 sec
5
@RPE9
135 lbs
3
150 sec
6
@RPE10
150 lbs
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
70 lbs
12
100 sec
4
@RPE9
70 lbs
12
100 sec
5
@RPE10
75 lbs
12 +
amrap
100 sec

hack squat

5×12+

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

4×15+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12+

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

3×15+

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

3×15+

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

3×15+

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

3×15

Ramping Block, Week 4: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

4×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Smith Machine Row

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

Smith Machine Row

4×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

4×12+

Bayesian Curl

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

Bayesian Curl

4×12+

Ramping Block, Week 4: Lower

leg curl

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

leg curl

5×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10+

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

4×12+

Standing Calf Raise

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

Standing Calf Raise

4×10+

Machine Crunch

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

Machine Crunch

4×12+

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
28 lbs
12
120 sec
4
@RPE9
29 lbs
12
120 sec
5
@RPE10
31 lbs
12 +
amrap
120 sec

Lean-back Lat Pulldown

5×12+

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

5×12+

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

4×15+

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

4×15+

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

5×15+

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

4×15+

concentration curl

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

concentration curl

2×20+

Ramping Block, Week 4: Push

Machine Chest Press

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

Machine Chest Press

5×12+

seated shoulder press

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

seated shoulder press

5×12+

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

4×15+

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

4×15+

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

4×15+

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

3×20+

ab wheel

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

ab wheel

4×15

Ramping Block, Week 4: Legs

squat

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

squat

5×5+

hack squat

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

hack squat

5×12+

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

4×15+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+

Ramping Block, Week 5: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

4×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

3×12+

Smith Machine Row

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

Smith Machine Row

4×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

4×12+

Bayesian Curl

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

Bayesian Curl

4×12+

Ramping Block, Week 5: Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
@RPE9
135 lbs
3
100 sec
5
@RPE10
150 lbs
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
28 lbs
12
120 sec
4
@RPE9
29 lbs
12
120 sec
5
@RPE10
31 lbs
12 +
amrap
120 sec

leg curl

5×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10+

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

4×12+

Leg press calf raise

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

Leg press calf raise

4×10+

Machine Crunch

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

Machine Crunch

4×12+

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
28 lbs
12
120 sec
4
@RPE9
29 lbs
12
120 sec
5
@RPE10
31 lbs
12 +
amrap
120 sec

Lean-back Lat Pulldown

5×12+

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

5×12+

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

4×15+

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

4×15+

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

5×15+

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

4×15+

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

3×20+

Ramping Block, Week 5: Push

Machine Chest Press

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

Machine Chest Press

5×12+

seated shoulder press

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

seated shoulder press

5×12+

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

4×15+

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

4×15+

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

4×15+

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

3×20+

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

4×15+

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

4×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
@RPE8
120 lbs
5
150 sec
4
@RPE9
135 lbs
3
150 sec
5
@RPE10
140 lbs
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
70 lbs
12
150 sec
4
@RPE9
70 lbs
12
150 sec
5
@RPE10
75 lbs
12 +
amrap
150 sec

hack squat

5×12+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+

Ramping Block, Week 6: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

4×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High Cable Lateral Raise

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

High Cable Lateral Raise

4×12+

Smith Machine Row

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

Smith Machine Row

4×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

4×12+

Bayesian Curl

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

Bayesian Curl

4×12+

Ramping Block, Week 6: Lower

leg curl

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

leg curl

5×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10+

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

4×12+

Leg press calf raise

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

Leg press calf raise

5×10+

bench press

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

bench press

4×12+

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
28 lbs
12
100 sec
4
@RPE9
29 lbs
12
100 sec
5
@RPE10
31 lbs
12 +
amrap
100 sec

Lean-back Lat Pulldown

5×12+

t-bar row

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

t-bar row

5×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+

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

4×20+

Ramping Block, Week 6: Push

bench press

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

bench press

5×5+

Machine Chest Press

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

Machine Chest Press

4×12+

seated shoulder press

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

seated shoulder press

4×12+

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

4×15+

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

4×15+

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

4×15+

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

4×20+

ab wheel

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

ab wheel

4×15

Ramping Block, Week 6: Legs

squat

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

squat

5×5+

hack squat

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

hack squat

4×12+

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

5×15+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

5×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+

Ramping Block, Week 7: Upper

incline bench press

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

incline bench press

5×10+

Pec Deck

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

Pec Deck

4×12+

Dual-Handle Lat Pulldown

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

Dual-Handle Lat Pulldown

4×12+

High-cable Lateral Raise

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

High-cable Lateral Raise

4×12+

Smith Machine Row

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

Smith Machine Row

4×10+

Overhead Tricep Extension (Bar)

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

Overhead Tricep Extension (Bar)

4×12+

Bayesian Curl

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

Bayesian Curl

4×12+

Ramping Block, Week 7: Lower

leg curl

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

leg curl

5×12+

Smith Machine Static Lunge w/ Front Foot Elevated

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

Smith Machine Static Lunge w/ Front Foot Elevated

5×10+

Hyperextensions

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

Hyperextensions

5×10+

leg extension

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

leg extension

4×12+

Leg press calf raise

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

Leg press calf raise

5×10+

Machine Crunch

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

Machine Crunch

4×12+

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
28 lbs
12
120 sec
4
@RPE9
29 lbs
12
120 sec
5
@RPE10
31 lbs
12 +
amrap
120 sec

Lean-back Lat Pulldown

5×12+

Chest-Supported T-Bar Row

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

Chest-Supported T-Bar Row

5×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+

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

4×20+

Ramping Block, Week 7: Push

Machine Chest Press

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

Machine Chest Press

5×12+

seated shoulder press

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

seated shoulder press

5×12+

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

4×15+

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

4×15+

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

4×15+

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

4×20+

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

4×15+

incline bench press

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

incline bench press

5×5+

Ramping Block, Week 7: Legs

squat

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

squat

5×5

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

5×15+

Quad-Biased Walking Lunges

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

Quad-Biased Walking Lunges

4×12+

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

4×15+

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

4×15+

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

4×15+

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

4×15+