Program Description
Unleash your potential with our cutting-edge Upper/Lower for hypertrophy program! This isn't just a workout routine; it's a blueprint for sculpting the physique you've always dreamed of. Experience the power of progression as each session builds on the last, strategically designed for maximum muscle growth. Our program isn't bound by the weekly grind – it's optimized to give your body the right stimuli, ensuring hypertrophy takes center stage. With carefully integrated rest days, your muscles recover and come back stronger. Elevate your fitness journey and witness the transformation. Embrace the challenge; embrace the gains. Your hypertrophy evolution starts now!
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 10, 2024 10:19
- Last EditedSep 11, 2024 04:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown2 Sets
1 Set
@9
@10
2
Incline Bench Press (Smith Machine)2 Sets
1 Set
@9
@10
3
Chest Supported Row (Machine)2 Sets
1 Set
@9
@10
4
Chest Press (Machine)2 Sets
1 Set
@9
@10
5
Preacher Curl (EZ Bar)2 Sets
1 Set
@9
@10
6
Tricep Pushdown (Cable)2 Sets
1 Set
@9
@10
Day 2
1
Pendulum Squat2 Sets
1 Set
@9
@10
2
Calf Raise (Leg Press)1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift2 Sets
1 Set
@9
@10
4
Leg Extension2 Sets
1 Set
@9
@10
5
Hip Adductor (Machine)1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)1 Set
1 Set
@9
@10
Day 3
1
Walk1 Set
30-60 mins
@6
Day 4
1
Lat Pulldown2 Sets
1 Set
@9
@10
2
Incline Bench Press (Smith Machine)2 Sets
1 Set
@9
@10
3
Chest Supported Row (Machine)2 Sets
1 Set
@9
@10
4
Chest Press (Machine)2 Sets
1 Set
@9
@10
5
Preacher Curl (EZ Bar)2 Sets
1 Set
@9
@10
6
Tricep Pushdown (Cable)2 Sets
1 Set
@9
@10
Day 5
1
Pendulum Squat2 Sets
1 Set
@9
@10
2
Calf Raise (Leg Press)1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift2 Sets
1 Set
@9
@10
4
Leg Extension2 Sets
1 Set
@9
@10
5
Hip Adductor (Machine)1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)1 Set
1 Set
@9
@10
Day 6
1
Walk1 Set
30-60 mins
@6
Day 7
1
Relax1 Set
-1440 mins
@1