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 12, 2025 03:32
Summary
Experience a transformative 15-week journey with the U/L x PPL program, designed for dedicated lifters seeking to build strength and muscle. This 5-day split combines upper/lower body workouts with push/pull/legs principles, ensuring a balanced approach to training. Each session features targeted exercises like the Incline Bench Press and Leg Press, pushing you to new limits while focusing on key muscle groups. Get ready to elevate your fitness game and achieve your goals with structured intensity and progressive overload!
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