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Luke's basic Upper/Lower

by Lukas W.

Program Description

Minimalistic timefriendly Upper/Lower Workout. Designed to be worked in supersets.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 29, 2025 02:58
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unlock your strength potential with Luke's Basic Upper/Lower program, a comprehensive 16-week training plan designed for those ready to build muscle and enhance overall fitness. This program features four workouts per week, alternating between upper and lower body sessions, ensuring balanced development and recovery. Each workout is strategically crafted with a mix of compound and isolation exercises, utilizing dumbbells, barbells, and machines to target all major muscle groups. Get ready to push your limits and see real results in your strength and physique!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Flexion Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Stiff Leg Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Flexion Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
6
Hanging Leg Raise
1 Set
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Flexion Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
6
Cable Crunch
1 Set
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10