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Lu’s ulxppl

by Lucas H.
3 athletes joined

Program Description

Whether you’re stuck in a plateau or just starting out the gym, this program is built to help you grow! -Structured workouts, focused on intensity and progressive overload ✅ -Easy to follow, basic gym equipment needed✅

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 05:37
  • Last Edited
    Aug 12, 2025 12:17

Summary

Transform your physique with Lu’s ulxppl, an 18-week program designed for dedicated lifters seeking to build strength and muscle. With five training days per week, you'll engage in a balanced mix of upper and lower body workouts, utilizing machines and cables to maximize your gains. Each session is meticulously crafted to target specific muscle groups, ensuring comprehensive development while keeping your workouts fresh and challenging. Commit to this journey and watch your strength and confidence soar!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
10.8%
Chest
10%
Front Delts
9.2%
Upper Back
8.9%
Lats
8.5%
Middle Delts
7.7%
Quadriceps
7.3%
Hamstrings
6.7%
Abs
4.6%
Calves
3.8%
Adductors
3.8%
Glutes
3.1%
Lower Back
1.5%
Forearms
1.5%
Rear Delts
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
9
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Glute-Ham Raise
1
5 reps
RPE 10
4
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lateral Raise (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
JM Press
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Rear Delt Fly (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Single Arm Iso Row
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Wide Grip Lat Pulldown
1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Shoulder Press (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
7
JM Press
1 Set
1 Set
5 Reps
8 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
9
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
10
Hammer Curl (Cable)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
Day 2
1
Calf Raise (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Glute-Ham Raise
1 Set
5 Reps
@10
4
Leg Extension
1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Seated Hamstring Curl
1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
7
Abs Crunch (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
JM Press
1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
Day 5
1
Straight Leg Calf Raise
1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Deadlift (Barbell)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
Day 4
1
Chest Supported Row (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Single Arm Iso Row
1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Seated Dumbbell Curl
1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Hammer Curl (Cable)
1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
5 Reps
8 Reps
@10
@10