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FOKUS

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Program Description

simple is perfect if you have life do this

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 06:42
  • Last Edited
    Aug 12, 2025 12:20

Summary

**FOKUS** is a comprehensive 16-week training program designed to sculpt your upper and lower body with a balanced approach. Committing to just four days a week, you'll engage in targeted workouts that include a mix of machine and free weight exercises, ensuring you build strength and muscle effectively. Each session is crafted to challenge you, featuring high-intensity sets with clear rep ranges, making it perfect for both beginners and seasoned lifters. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.1%
Triceps
9.2%
Chest
8.4%
Middle Delts
8.4%
Hamstrings
8.4%
Abs
6.7%
Upper Back
5.9%
Glutes
5.9%
Biceps
5.9%
Rear Delts
5%
Quadriceps
5%
Lats
4.2%
Abductors
4.2%
Adductors
4.2%
Calves
4.2%
Lower Back
3.4%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Chest Supported Wide Grip Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
6A
Rear Delt Fly (Machine)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9.5
6B
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
7
Tricep Extension (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
8
Bicep Curl (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 2
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
7
Abs Crunch (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Chest Supported Wide Grip Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
6A
Rear Delt Fly (Machine)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9.5
6B
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
7
Tricep Extension (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
8
Bicep Curl (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 4
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
7
Abs Crunch (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5