Program Description
Get jacked asf
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2026 09:43
- Last EditedMar 02, 2026 10:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Front Delts
10.1%
Triceps
10.1%
Chest
8.1%
Hamstrings
8.1%
Rear Delts
6.1%
Lats
6.1%
Upper Back
6.1%
Abs
6.1%
Glutes
6.1%
Biceps
5.1%
Middle Delts
4%
Lower Back
4%
Calves
4%
Adductors
2%
Abductors
2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Gym Leco Flat Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Cybex Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Chest Supported Row (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl Prime
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Cybex Leg Curl
Vr3
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Squat press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Back Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Strive Shoulder Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
JM Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
4
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Nautilus Pulldown (dual)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
6
Cable Row (Upper Back)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
standing incline curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Rapunzel Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
4
Hip Press
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
5
Romanian Deadlift (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
6
Leg Extension
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
7
Hip Abductor (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
8
Calf Raise (Machine)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Gym Leco Flat Press1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Cybex Shoulder Press1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
4
Lateral Raise (Cable)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
5
Nautilus Pulldown1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
6
Chest Supported Row (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
7
Abs Crunch (Machine)1 Set
1 Set
8-12 Reps
12-20 Reps
@10
@10
Day 2
1
Preacher Curl Prime1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Single Arm Tricep Extension (Cable)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
3
Cybex Leg Curl
Vr31 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
4
Squat press1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
5
Romanian Deadlift (Barbell)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
6
Leg Extension1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
7
Back Extension1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
8
Calf Raise (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
Day 3
1
Incline Chest Press (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Strive Shoulder Press1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
3
JM Press (Smith Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@9.5
4
Lateral Raise (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
5
Nautilus Pulldown (dual)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
6
Cable Row (Upper Back)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
7
Abs Crunch (Machine)1 Set
1 Set
8-12 Reps
12-20 Reps
@10
@10
Day 4
1
standing incline curl1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Rapunzel Extension1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
3
Lying Leg Curl1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
4
Hip Press1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
5
Romanian Deadlift (Dumbbell)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@9.5
6
Leg Extension1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
7
Hip Abductor (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
8
Calf Raise (Machine)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10