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by viperdonut

Program Description

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Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Feb 16, 2026 08:39
  • Last Edited
    Feb 16, 2026 08:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
10.6%
Hamstrings
10.6%
Chest
9.1%
Front Delts
9.1%
Glutes
9.1%
Lats
6.1%
Biceps
6.1%
Quadriceps
6.1%
Middle Delts
4.5%
Lower Back
3%
Abs
3%
Calves
3%
Adductors
3%
Abductors
1.5%
Rear Delts
1.5%
Forearms
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2-4 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Chest Fly (Machine)
1
4-8 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
5
Recline Curl
1
3-6 reps
RPE 9
6
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
7
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
8
Leg Press
1
4-6 reps
RPE 9
9
Stiff Leg Deadlift
1
4-6 reps
RPE 9
10
Cuffed Incline
1
4-8 reps
RPE 9
11
Lateral Raise (Dumbbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
6-10 reps
RPE 9
13
Leg Curl
1
4-8 reps
RPE 9
14
Standing Calf Raise
1
6-10 reps
RPE 9
15
Kelso Shrug (Chest Supported)
1
6-10 reps
RPE 9
16
Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
17
Bicep Curl (Cable)
1
4-8 reps
RPE 9
18
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
19
Hip Adductor (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2-4 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Chest Fly (Machine)
1 Set
4-8 Reps
@9
4
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
5
Recline Curl
1 Set
3-6 Reps
@9
6
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
7
Hip Thrust (Barbell)
1 Set
4-6 Reps
@9
8
Leg Press
1 Set
4-6 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-6 Reps
@9
10
Cuffed Incline
1 Set
4-8 Reps
@9
11
Lateral Raise (Dumbbell)
1 Set
4-8 Reps
@9
12
Leg Extension
1 Set
6-10 Reps
@9
13
Leg Curl
1 Set
4-8 Reps
@9
14
Standing Calf Raise
1 Set
6-10 Reps
@9
15
Kelso Shrug (Chest Supported)
1 Set
6-10 Reps
@9
16
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9
17
Bicep Curl (Cable)
1 Set
4-8 Reps
@9
18
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
19
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
Day 2
1
Dip (Weighted)
1 Set
2-4 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Chest Fly (Machine)
1 Set
4-8 Reps
@9
4
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
5
Recline Curl
1 Set
3-6 Reps
@9
6
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
7
Hip Thrust (Barbell)
1 Set
4-6 Reps
@9
8
Leg Press
1 Set
4-6 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-6 Reps
@9
10
Cuffed Incline
1 Set
4-8 Reps
@9
11
Lateral Raise (Dumbbell)
1 Set
4-8 Reps
@9
12
Leg Extension
1 Set
6-10 Reps
@9
13
Leg Curl
1 Set
4-8 Reps
@9
14
Standing Calf Raise
1 Set
6-10 Reps
@9
15
Kelso Shrug (Chest Supported)
1 Set
6-10 Reps
@9
16
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9
17
Bicep Curl (Cable)
1 Set
4-8 Reps
@9
18
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
19
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
Day 3
1
Dip (Weighted)
1 Set
2-4 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Chest Fly (Machine)
1 Set
4-8 Reps
@9
4
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
5
Recline Curl
1 Set
3-6 Reps
@9
6
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
7
Hip Thrust (Barbell)
1 Set
4-6 Reps
@9
8
Leg Press
1 Set
4-6 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-6 Reps
@9
10
Cuffed Incline
1 Set
4-8 Reps
@9
11
Lateral Raise (Dumbbell)
1 Set
4-8 Reps
@9
12
Leg Extension
1 Set
6-10 Reps
@9
13
Leg Curl
1 Set
4-8 Reps
@9
14
Standing Calf Raise
1 Set
6-10 Reps
@9
15
Kelso Shrug (Chest Supported)
1 Set
6-10 Reps
@9
16
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
@9
17
Bicep Curl (Cable)
1 Set
4-8 Reps
@9
18
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
19
Hip Adductor (Machine)
1 Set
4-8 Reps
@9