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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
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