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X Frame Bodybuilding Cycle

by Andrew C.
1 athletes joined

Program Description

Develop an x frame bodybuilding physique

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2026 08:44
  • Last Edited
    Mar 12, 2026 03:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Biceps
10.2%
Triceps
9.3%
Lats
9.3%
Front Delts
8.6%
Hamstrings
8.3%
Chest
6.5%
Quadriceps
6%
Forearms
5.6%
Middle Delts
5.1%
Rear Delts
4.6%
Glutes
4.6%
Abs
4.2%
Calves
3.7%
Adductors
2.3%
Abductors
0.7%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 8-9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Reverse Pec Deck
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
T-Bar Row
2
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
10-15 reps
RPE 9
4
Chest Supported Row (Machine)
2
12-20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Hammer Curl (Cable)
3
10-15 reps
RPE 9
7
Wrist Extension (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 10
2
Pendulum Squat
2
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 9
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 9
6
Straight Leg Calf Raise
4
12-16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 9
7
Lying Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
T-Bar Row
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Straight Leg Calf Raise
4
6-10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
2
Chest Press (Machine)
3 Sets
8-12 Reps
@8-9
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Pec Deck (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Reverse Pec Deck
3 Sets
12-20 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
12-20 Reps
@8
7
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@9
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
8-12 Reps
@9
3
Single Arm Row (Cable)
3 Sets
10-15 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
12-20 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@9
6
Hammer Curl (Cable)
3 Sets
10-15 Reps
@9
7
Wrist Extension (Dumbbell)
2 Sets
12-15 Reps
@10
Day 3
1
Seated Hamstring Curl
4 Sets
8-12 Reps
@10
2
Pendulum Squat
2 Sets
8-12 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
12-20 Reps
@9
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12-16 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
4 Sets
10-15 Reps
@9
7
Lying Leg Raise
4 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
10-15 Reps
@10
2
T-Bar Row
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
2 Sets
8-12 Reps
@9
4
Lat Pulldown (Single Arm)
2 Sets
12-20 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 6
1
Lying Leg Curl
4 Sets
8-12 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
5
Straight Leg Calf Raise
4 Sets
6-10 Reps
@10