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Upper Code: Dominion / Lower Code: Submission

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Program Description

Skud ud

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 06:28
  • Last Edited
    Nov 11, 2025 07:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.9%
Upper Back
10.3%
Chest
9.2%
Quadriceps
9.1%
Lats
8.3%
Triceps
7.4%
Biceps
7.4%
Front Delts
6.5%
Glutes
5.5%
Middle Delts
4.6%
Adductors
4.6%
Calves
4.6%
Rear Delts
4.2%
Lower Back
2.7%
Abs
1.8%
Forearms
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
RPE 10
2
Lateral Raise (Machine)
1
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
6
Chest Fly (Machine)
1
5-8 reps
RPE 10
7
Tricep Extension (Cable)
1
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
RPE 10
2
Lateral Raise (Machine)
1
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
6
Chest Fly (Machine)
1
5-8 reps
RPE 10
7
Tricep Extension (Cable)
1
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lateral Raise (Machine)
2
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Chest Fly (Machine)
2
5-8 reps
RPE 10
7
Tricep Extension (Cable)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lateral Raise (Machine)
2
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Chest Fly (Machine)
2
5-8 reps
RPE 10
7
Tricep Extension (Cable)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-8 reps
RPE 8
2
Leg Press
1
5-8 reps
RPE 9
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Hip Adductor (Machine)
1
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-8 reps
RPE 8
2
Leg Press
1
5-8 reps
RPE 9
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Hip Adductor (Machine)
1
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 8
2
Leg Press
2
5-8 reps
RPE 9
3
Leg Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 8
2
Leg Press
2
5-8 reps
RPE 9
3
Leg Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
RPE 10
2
Lateral Raise (Machine)
1
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
6
Chest Fly (Machine)
1
5-8 reps
RPE 10
7
Tricep Extension (Cable)
1
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5-8 reps
RPE 10
2
Lateral Raise (Machine)
1
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
1
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 10
6
Chest Fly (Machine)
1
5-8 reps
RPE 10
7
Tricep Extension (Cable)
1
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 10
2
Lateral Raise (Machine)
3
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 10
6
Chest Fly (Machine)
3
5-8 reps
RPE 10
7
Tricep Extension (Cable)
3
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
Lateral Raise (Machine)
2
5-8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
4
Wide Grip Lat Pulldown
2
5-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
6
Chest Fly (Machine)
2
5-8 reps
RPE 10
7
Tricep Extension (Cable)
2
5-8 reps
RPE 10
8
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
2
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
3
Preacher Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Chest Supported Row (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Chest Fly (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
7
Tricep Extension (Cable)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
8
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-8 reps
RPE 8
2
Leg Press
1
5-8 reps
RPE 9
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Hip Adductor (Machine)
1
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-8 reps
RPE 8
2
Leg Press
1
5-8 reps
RPE 9
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Hip Adductor (Machine)
1
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 8
2
Leg Press
2
5-8 reps
RPE 9
3
Leg Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 8
2
Leg Press
2
5-8 reps
RPE 9
3
Leg Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 10
6
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
RPE 8
2
Leg Press
3
5-8 reps
RPE 9
3
Leg Curl
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
4
Leg Extension
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Hip Adductor (Machine)
1
2
5-8 reps
5-8 reps
RPE 10
RPE 9
6
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
Week 1
1 / 18 Weeks
Day 3
1
Chest Press (Machine)
1 Set
5-8 Reps
@10
2
Lateral Raise (Machine)
1 Set
5-8 Reps
@10
3
Preacher Curl (EZ Bar)
1 Set
5-8 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
5-8 Reps
@10
5
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
6
Chest Fly (Machine)
1 Set
5-8 Reps
@10
7
Tricep Extension (Cable)
1 Set
5-8 Reps
@10
8
Rear Delt Fly (Machine)
1 Set
5-8 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
5-8 Reps
@10
2
Lateral Raise (Machine)
1 Set
5-8 Reps
@10
3
Preacher Curl (EZ Bar)
1 Set
5-8 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
5-8 Reps
@10
5
Chest Supported Row (Machine)
1 Set
5-8 Reps
@10
6
Chest Fly (Machine)
1 Set
5-8 Reps
@10
7
Tricep Extension (Cable)
1 Set
5-8 Reps
@10
8
Rear Delt Fly (Machine)
1 Set
5-8 Reps
@10
Day 4
1
Stiff Leg Deadlift
1 Set
5-8 Reps
@8
2
Leg Press
1 Set
5-8 Reps
@9
3
Leg Curl
1 Set
5-8 Reps
@10
4
Leg Extension
1 Set
5-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
6
Single Leg Calf Raise (Weighted)
1 Set
8-12 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
5-8 Reps
@8
2
Leg Press
1 Set
5-8 Reps
@9
3
Leg Curl
1 Set
5-8 Reps
@10
4
Leg Extension
1 Set
5-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
5-8 Reps
@10
6
Single Leg Calf Raise (Weighted)
1 Set
8-12 Reps
@10