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BoostcampPNG

To become bigger than a twig

by Henry Pardea
1 athletes joined

Program Description

It’s easy I’d say

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 08, 2026 12:55
  • Last Edited
    Mar 08, 2026 01:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Biceps
9.9%
Triceps
9.6%
Upper Back
8.7%
Front Delts
7.8%
Lats
7.8%
Quadriceps
7.2%
Glutes
7.2%
Chest
6%
Middle Delts
5.7%
Forearms
4.5%
Calves
3.6%
Adductors
3.6%
Abs
2%
Abductors
1.8%
Lower Back
1.8%
Rear Delts
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 10
2
Pec Deck (Machine)
3
9 reps
RPE 10
3
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
3
9 reps
RPE 10
3
Preacher Curl (Machine)
3
9 reps
RPE 10
4
T-Bar Row
3
9 reps
RPE 10
5
Reverse Curl (Barbell)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10 reps
RPE 10
7
Reverse Curl (Barbell)
2
10 reps
RPE 10
8
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Seated Row (Cable)
2 Sets
8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
7
Reverse Curl (Barbell)
2 Sets
10 Reps
@10
8
Lateral Raise (Machine)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
9 Reps
@10
3
Preacher Curl (Machine)
3 Sets
9 Reps
@10
4
T-Bar Row
3 Sets
9 Reps
@10
5
Reverse Curl (Barbell)
3 Sets
9 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2
Pec Deck (Machine)
3 Sets
9 Reps
@10
3
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
4
Lateral Raise (Machine)
3 Sets
8 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
3 Sets
8 Reps
@10
2
Leg Press
3 Sets
10 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@10
5
Calf Raise (Machine)
3 Sets
10 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
Day 5
1
Leg Extension
3 Sets
8 Reps
@10
2
Leg Press
3 Sets
10 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@10
5
Calf Raise (Machine)
3 Sets
10 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10