Program Description
get jacked + fuck beautiful women
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedJan 03, 2025 11:28
- Last EditedJun 18, 2025 11:25
Summary
Unlock your strength potential with the "Upper Lower Mads" program, a comprehensive 16-week training plan designed for dedicated lifters. This 4-day split focuses on maximizing upper and lower body strength through a variety of compound and isolation exercises, ensuring balanced muscle development. Each workout is crafted to challenge your limits, featuring progressive intensity and a mix of equipment, including barbells, dumbbells, and machines. Commit to this program and watch your physique transform as you build muscle and increase your overall power!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Biceps
11%
Chest
10%
Hamstrings
9.2%
Lats
8.2%
Quadriceps
8%
Upper Back
7%
Front Delts
7%
Abs
6.5%
Calves
5%
Glutes
4.5%
Middle Delts
3.7%
Adductors
3.5%
Lower Back
2%
Forearms
1%
Rear Delts
0.5%
Abductors
0.5%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
5 reps
RPE 10
7
JM Press (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Leg Curl
1
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Squat (Smith Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Unilaterel Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
5 reps
RPE 10
4
Single Arm Row (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Lying Crucifix Lateral Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Single Arm Overhead Tricep Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Preacher Curl (EZ Bar)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Lying Leg Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
6
Leg Press
1
1
5 reps
10 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
8
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
3 Reps
5 Reps
@9
@9
2
Lateral Raise (Dumbbell)1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Incline Bench Press (Smith Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Lat Pulldown (Neutral Grip)1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Chest Supported Row (Smith Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
6
Shoulder Press (Machine)1 Set
5 Reps
@10
7
JM Press (Smith Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
Day 2
1
Preacher Curl (Cable)1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Incline Curl (Dumbbell)1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Leg Curl1 Set
5 Reps
@10
4
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Squat (Smith Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
6
Unilaterel Leg Extension1 Set
1 Set
5 Reps
10 Reps
@10
@10
7
Seated Calf Raise1 Set
1 Set
5 Reps
10 Reps
@10
@10
8
Abs Crunch (Weighted)1 Set
1 Set
5 Reps
10 Reps
@10
@10
Day 3
1
Katana Extension1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Bent Over Row (Barbell)1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Pull-Up (Weighted)1 Set
5 Reps
@10
4
Single Arm Row (Cable)1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Incline Bench Press (Dumbbell)1 Set
1 Set
5 Reps
10 Reps
@10
@10
6
Lying Crucifix Lateral Raise1 Set
1 Set
5 Reps
10 Reps
@10
@10
7
Pec Deck (Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
8
Single Arm Overhead Tricep Extension1 Set
1 Set
5 Reps
10 Reps
@10
@10
Day 4
1
Alternating Dumbbell Curl1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Preacher Curl (EZ Bar)1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Hip Adductor (Machine)1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Leg Extension1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Lying Leg Curl1 Set
1 Set
5 Reps
10 Reps
@10
@10
6
Leg Press1 Set
1 Set
5 Reps
10 Reps
@10
@10
7
Standing Calf Raise1 Set
1 Set
5 Reps
10 Reps
@10
@10
8
Hanging Leg Raise1 Set
1 Set
5 Reps
10 Reps
@10
@10