logo
BoostcampPNG

uni 2

by Thomas Watson
1 athletes joined

Program Description

deez

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Oct 09, 2025 05:08
  • Last Edited
    Oct 12, 2025 12:02

Summary

**uni 2** is an 18-week strength training program designed for those ready to elevate their fitness game. Comprising four workouts per week, this program focuses on building muscle and strength through a variety of exercises, including chest presses, shoulder presses, and various arm and back movements. Each session incorporates targeted rep ranges and intensities to maximize your gains, ensuring you push your limits safely and effectively. Get ready to transform your physique and boost your confidence with a structured routine that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
10.9%
Hamstrings
10.9%
Quadriceps
8.8%
Front Delts
8%
Chest
7.6%
Middle Delts
7.1%
Upper Back
6.3%
Lats
5.9%
Glutes
4.6%
Adductors
4.2%
Forearms
3.8%
Lower Back
2.9%
Rear Delts
2.9%
Calves
2.1%
Abs
1.7%
Abductors
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
6
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
9
Hammer Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Leg Extension
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Stiff Leg Deadlift
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Leg Press (45 Degrees)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Wrist Curls
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
4
Seated Dip (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Lat Pulldown (Close Grip)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
7
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
8
Hammer Curl (Cable)
2 Sets
5-8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
8
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
9
Hammer Curl
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
Day 2
1
Leg Extension
2 Sets
6-8 Reps
@10
2
Seated Hamstring Curl
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Straight Leg Calf Raise
2 Sets
4-6 Reps
@10
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Leg Extension
2 Sets
5-8 Reps
@10
3
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Wrist Curls
2 Sets
5-8 Reps
@10