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BoostcampPNG

PPL/UP

by Ilja A.

Program Description

The program's to get buff (the program is far from perfect and i made only for myself, so i am free for critique from people who actually know about this topic, thank you)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2025 02:04
  • Last Edited
    Nov 16, 2025 02:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Triceps
9.8%
Hamstrings
8.7%
Upper Back
8.4%
Abs
8%
Biceps
8%
Front Delts
7.3%
Glutes
7%
Chest
7%
Lats
6.6%
Middle Delts
5.2%
Calves
3.5%
Rear Delts
2.4%
Abductors
2.4%
Adductors
2.1%
Forearms
1%
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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
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-5 reps
RPE 10
2
Reverse Pec Deck
3
8-10 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Shrug (Dumbbell)
3
8-10 reps
RPE 10
6
Seated Dumbbell Curl
3
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
4
Leg Extension
3
8-10 reps
RPE 10
5
Lying Leg Curl
3
8-10 reps
RPE 10
6
Abs Crunch (Machine)
3
8-10 reps
RPE 10
7
Torso Rotation (Mashine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
7
Abs Crunch (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
40-50 reps
RPE 10
2
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
3
Squat (Barbell)
3
8-10 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
8-10 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
7
Hip Abductor (Machine)
3
8-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Push Up
3 Sets
8-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 4
1
Plank
3 Sets
1 mins
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
7
Abs Crunch (Machine)
3 Sets
8-10 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
40-50 Reps
@10
2
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
4
Leg Extension
3 Sets
8-10 Reps
@10
5
Lying Leg Curl
3 Sets
8-10 Reps
@10
6
Abs Crunch (Machine)
3 Sets
8-10 Reps
@10
7
Torso Rotation (Mashine)
3 Sets
8-10 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
40-50 Reps
@10
2
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
3
Squat (Barbell)
3 Sets
8-10 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
8-10 Reps
@10
6
Lying Leg Curl
3 Sets
8-10 Reps
@10
7
Hip Abductor (Machine)
3 Sets
8-10 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
2-5 Reps
@10
2
Reverse Pec Deck
3 Sets
8-10 Reps
@10
3
Seated Row (Cable)
3 Sets
8-10 Reps
@10
4
Lat Pulldown
3 Sets
8-10 Reps
@10
5
Shrug (Dumbbell)
3 Sets
8-10 Reps
@10
6
Seated Dumbbell Curl
3 Sets
8-10 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@10