Program Description
Hypertrophy
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout70 minutes
- CreatedMay 15, 2025 09:46
- Last EditedMay 16, 2025 08:28
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
4-7 reps
RPE 8
2
Seated Neutral Grip Pulldown
1
4-9 reps
RPE 8
3
Smith Machine JM Press
2
4-7 reps
RPE 8
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 8
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 8
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
4-7 reps
RPE 8
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 8
5
Machine Preacher Curl
1
4-9 reps
RPE 8
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 8
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 8
4
(Optional) Machine Crunch
1
4-10 reps
RPE 8
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 8
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 8
5
(Optional) Machine Crunch
1
4-10 reps
RPE 8
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
1
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
2
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
2
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
2
4-10 reps
RPE 8
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
4-7 reps
RPE 8
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
4-9 reps
RPE 8
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 8
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 8
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 8
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
4-7 reps
RPE 8
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
2
4-7 reps
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
2
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
2
4-7 reps
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
4-10 reps
RPE 8
2
Seated Leg Curl
1
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 8
4
Seated Adduction Machine
1
4-10 reps
RPE 8
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 8
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
2
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
2
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-10 reps
RPE 9
2
Seated Leg Curl
2
4-9 reps
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
2
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
2
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
4-9 reps
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
2
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Seated/Lying Incline Machine Chest Press1 Set
4-7 Reps
@8
2
Seated Neutral Grip Pulldown1 Set
4-9 Reps
@8
3
Smith Machine JM Press2 Sets
4-7 Reps
@8
4
Unilateral DB Preacher Curl1 Set
4-10 Reps
@8
5
EZ-Bar Reverse Curl1 Set
4-10 Reps
@8
6
Standing Cable Unilateral Lateral Raise (Lengthened)1 Set
4-10 Reps
@8
Day 2
1
Barbell SLDL1 Set
4-6 Reps
@8
2
Decline Leg Press1 Set
4-7 Reps
@8
3
Bilateral Toe Press1 Set
4-10 Reps
@8
4
(Optional) Machine Crunch1 Set
4-10 Reps
@8
5
(Optional) Standing Cable Wrist Curl1 Set
5-10 Reps
@9
6
(Optional) Machine Glute Kickback1 Set
5-10 Reps
@8
Day 4
1
Seated Machine Shoulder Press1 Set
4-7 Reps
@8
2
Seated Bilateral Chest-Supported Machine Lat Row1 Set
4-8 Reps
@8
3
Incline EZ-Bar Cable Pushdown1 Set
4-9 Reps
@8
4
EZ-Bar Cable Curl1 Set
4-9 Reps
@8
5
Standing Unilateral Cable Rear Delt Fly1 Set
5-10 Reps
@8
6
Seated Unilateral Machine Pec Fly1 Set
4-9 Reps
@8
Day 5
1
Unilateral Toe Press1 Set
4-10 Reps
@8
2
Seated Leg Curl1 Set
4-9 Reps
@8
3
Bilateral Leg Extension1 Set
4-9 Reps
@8
4
Seated Adduction Machine1 Set
4-10 Reps
@8
5
(Optional) Machine Hip Thrust1 Set
4-7 Reps
@8
6
(Optional) Cable Crunch1 Set
4-10 Reps
@8
7
(Optional) Bench-Supported Free-Weight Wrist Curl1 Set
5-10 Reps
@9