Program Description
The main purpose or approach for the program is focused on people who can only hit the gym 5 days a week, but still guaranteeing 2x frequency on every muscle Group and still having 2 recovery days.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout90 minutes
- CreatedSep 11, 2025 01:25
- Last EditedSep 11, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
10%
Quadriceps
9.8%
Chest
8.8%
Upper Back
8.6%
Lats
8.6%
Front Delts
8.6%
Hamstrings
8.3%
Middle Delts
8.1%
Adductors
5.9%
Forearms
5.3%
Calves
3.9%
Glutes
1.6%
Rear Delts
1%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
6 reps
7 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
7 reps
9 reps
RPE 9
RPE 10
4
Incline Cable Chest Press
1
1
7 reps
9 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
7 reps
9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
1
5 reps
7 reps
9 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
7 reps
9 reps
RPE 10
RPE 10
4
Seated Row (Cable)
1
1
7 reps
9 reps
RPE 9.5
RPE 10
5
Hammer Curl (Cable)
1
1
7 reps
9 reps
RPE 10
RPE 10
6
Wrist Curls
1
1
7 reps
9 reps
RPE 10
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Single-Leg Leg Curl
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
6 reps
8 reps
RPE 9.5
RPE 10
4
Hip Adductor (Machine)
1
1
1
7 reps
8 reps
9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
6 reps
8 reps
RPE 9
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Lat Pulldown1 Set
1 Set
6 Reps
8 Reps
@9.5
@10
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@10
3
Chest Supported Row (Machine)1 Set
1 Set
6 Reps
8 Reps
@9
@10
4
Pec Deck (Machine)2 Sets
8 Reps
@10
5
Preacher Curl (Dumbbell)1 Set
1 Set
6 Reps
8 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
6 Reps
8 Reps
@9
@10
7
Lateral Raise (Machine)1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@9
@9.5
@10
Day 2
1
Leg Extension1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@9
@9.5
@10
2
Single-Leg Leg Curl1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@9
@9.5
@10
3
Leg Press1 Set
1 Set
6 Reps
8 Reps
@9.5
@10
4
Hip Adductor (Machine)1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@9
@9.5
@10
5
Standing Calf Raise1 Set
1 Set
6 Reps
8 Reps
@9
@10
Day 3
1
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
@9
@9.5
@10
2
Pec Deck (Machine)1 Set
1 Set
7 Reps
9 Reps
@9
@10
3
Lateral Raise (Machine)1 Set
1 Set
7 Reps
9 Reps
@9
@10
4
Incline Cable Chest Press1 Set
1 Set
7 Reps
9 Reps
@10
@10
5
Shoulder Press (Machine)1 Set
1 Set
6 Reps
8 Reps
@9.5
@10
6
Overhead Tricep Extension (Cable)1 Set
1 Set
7 Reps
9 Reps
@9
@10
Day 4
1
Preacher Curl (Barbell)1 Set
1 Set
1 Set
5 Reps
7 Reps
9 Reps
@9
@9.5
@10
2
Lat Pulldown1 Set
1 Set
6 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)1 Set
1 Set
7 Reps
9 Reps
@10
@10
4
Seated Row (Cable)1 Set
1 Set
7 Reps
9 Reps
@9.5
@10
5
Hammer Curl (Cable)1 Set
1 Set
7 Reps
9 Reps
@10
@10
6
Wrist Curls1 Set
1 Set
7 Reps
9 Reps
@10
@10
7
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
8 Reps
10 Reps
@10
@10
Day 5
1
Leg Extension1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@9
@9.5
@10
2
Single-Leg Leg Curl1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@9
@9.5
@10
3
Leg Press1 Set
1 Set
6 Reps
8 Reps
@9.5
@10
4
Hip Adductor (Machine)1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@9
@9.5
@10
5
Standing Calf Raise1 Set
1 Set
6 Reps
8 Reps
@9
@10