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PPL x UL

by Andres G.

Program Description

Look and feel strong

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2025 12:56
  • Last Edited
    Aug 03, 2025 03:23

Summary

Transform your physique with the PPL x UL program, an 18-week journey designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs, ensuring balanced muscle development and strength gains. Each session incorporates a mix of machines and cables, targeting key muscle groups with precision. Expect to challenge yourself with progressive overload while honing your technique with guided exercises. Get ready to build strength, enhance your physique, and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
9.6%
Triceps
8.9%
Abs
8.2%
Front Delts
8.2%
Biceps
7.6%
Lats
7.4%
Middle Delts
7.4%
Upper Back
7.4%
Hamstrings
5.6%
Rear Delts
4.5%
Glutes
4.5%
Quadriceps
3.7%
Calves
3.7%
Adductors
3.7%
Abductors
3.7%
Cardio
3.7%
Lower Back
1.1%
Forearms
1.1%
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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
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Cable Low Row
2
6 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 9.5
4
Pec Deck (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
Lateral Raise (Cable)
2
6 reps
RPE 9.5
7
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
8
Preacher Curl (Machine)
2
6 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
10
JM Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 9.5
2
Seated Hamstring Curl
2
8 reps
RPE 9.5
3
Calf Raise (Machine)
2
8 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 10
7
Russian Twist
2
20 reps
RPE 9
8
Stiff Leg Deadlift
2
8 reps
RPE 9
9
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Cable)
2
10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9.5
6
JM Press
2
10 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 9.5
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
1
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Raise (Machine)
2
10 reps
RPE 9.5
4
Hip Adductor (Machine)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
8 reps
RPE 9.5
7
Russian Twist
2
20 reps
RPE 8
8
Cardio
1
20 mins
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
6 Reps
@10
2
Cable Low Row
2 Sets
6 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@9.5
4
Pec Deck (Machine)
2 Sets
6 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@9.5
6
Lateral Raise (Cable)
2 Sets
6 Reps
@9.5
7
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@9.5
8
Preacher Curl (Machine)
2 Sets
6 Reps
@10
9
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@10
10
JM Press
2 Sets
8 Reps
@9.5
Day 5
1
Leg Extension
2 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
10 Reps
@9
3
Calf Raise (Machine)
2 Sets
10 Reps
@9.5
4
Hip Adductor (Machine)
2 Sets
8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
7
Russian Twist
2 Sets
20 Reps
@8
8
Cardio
1 Set
20 mins
@9
Day 4
1
Lat Pulldown
2 Sets
8 Reps
@9.5
2
Cable Low Row
2 Sets
8 Reps
@9
3
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@9.5
4
Preacher Curl (Machine)
2 Sets
8 Reps
@10
5
Wrist Curls
1 Set
8 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
8 Reps
@9.5
7
Cardio
1 Set
30 mins
@9
Day 3
1
Pec Deck (Machine)
2 Sets
8 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
8 Reps
@9
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9.5
6
JM Press
2 Sets
10 Reps
@9
7
Cardio
1 Set
30 mins
@9
Day 2
1
Leg Extension
2 Sets
8 Reps
@9.5
2
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
3
Calf Raise (Machine)
2 Sets
8 Reps
@9.5
4
Hip Adductor (Machine)
2 Sets
6 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@9.5
6
Abs Crunch (Machine)
2 Sets
6 Reps
@10
7
Russian Twist
2 Sets
20 Reps
@9
8
Stiff Leg Deadlift
2 Sets
8 Reps
@9
9
Cardio
1 Set
30 mins
@9