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BoostcampPNG

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
    70 minutes
  • Created
    Jul 26, 2025 12:56
  • Last Edited
    Jul 26, 2025 02:27
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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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
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 Extension
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
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
100 reps
RPE 10
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 4
#
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 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 9.5
2
Cable Low Row
2
8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 9
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Wrist Curls
2
10 reps
RPE 9
6
Cardio
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 9
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Calf Extension
2
10 reps
RPE 9
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 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Superman
1
200 reps
RPE 10
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 2
1
Leg Extension
2 Sets
8 Reps
@9.5
2
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
3
Calf Extension
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
Day 3
1
Superman
1 Set
100 Reps
@10
Day 4
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
@8.5
Day 5
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@9.5
2
Cable Low Row
2 Sets
8 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
10 Reps
@9
4
Preacher Curl (Machine)
2 Sets
8 Reps
@10
5
Wrist Curls
2 Sets
10 Reps
@9
6
Cardio
1 Set
30 mins
@7
Day 7
1
Superman
1 Set
200 Reps
@10
Day 6
1
Leg Extension
2 Sets
10 Reps
@9
2
Seated Hamstring Curl
2 Sets
10 Reps
@9
3
Calf Extension
2 Sets
10 Reps
@9
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