Program Description
time is money
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedJul 08, 2025 05:18
- Last EditedJul 14, 2025 03:00
Summary
Embark on a transformative 16-week journey with the Alpisch Methox program, designed for dedicated lifters ready to elevate their upper and lower body strength. Training four days a week, you'll engage in a variety of machine and barbell exercises targeting major muscle groups, ensuring balanced development and explosive gains. Each workout includes warm-up sets to prepare your body for intense lifting, while guided video demonstrations help you maintain proper form. Commit to this structured regimen and watch your strength and physique reach new heights!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Wide Grip Lat Pulldown1 Set
7 Reps
@8
3
Incline Chest Press (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
4
Seated Row (Machine)1 Set
7 Reps
@8
5
Overhead Press (Barbell)1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)1 Set
7 Reps
@8
7
Lateral Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8.5
@9
8
Face Pull1 Set
1 Set
7+ Reps
7+ Reps
@8
@8.5
9
Tricep Extension (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
10
Bicep Curl (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 2
1
Leg Curl1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Calf Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)1 Set
7 Reps
@8
5
Leg Extension1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
6
Hip Abductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
7
Hip Adductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)1 Set
AMRAP
@9
Day 3
1
Pec Deck (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Wide Grip Lat Pulldown1 Set
7 Reps
@8
3
Incline Chest Press (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
4
Seated Row (Machine)1 Set
7 Reps
@8
5
Overhead Press (Barbell)1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)1 Set
7 Reps
@8
7
Lateral Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8.5
@9
8
Face Pull1 Set
1 Set
7+ Reps
7+ Reps
@8
@8.5
9
Tricep Extension (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
10
Bicep Curl (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 4
1
Leg Curl1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Calf Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)1 Set
7 Reps
@8
5
Leg Extension1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
6
Hip Abductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
7
Hip Adductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)1 Set
AMRAP
@9