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BoostcampPNG

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 06, 2025 09:22
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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