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BoostcampPNG

uni 2

by Thomas Watson

Program Description

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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 09, 2025 05:47
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%
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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