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Dragon Fist

by Jacob D.

Program Description

A free version of Bald Omni-Man's Dragon Fist

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 08:51
  • Last Edited
    Oct 19, 2025 05:16

Summary

Unleash your inner warrior with the Dragon Fist program, an 18-week journey designed to sculpt your upper body and build explosive strength. Committed to four days a week, this program integrates dynamic double progression techniques across a variety of exercises, including dumbbell presses, lat pulldowns, and bodyweight dips. Each session targets key muscle groups while ensuring balanced development and endurance. Prepare to push your limits and achieve a powerful physique that commands respect!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Biceps
10.7%
Hamstrings
9.1%
Quadriceps
8.3%
Upper Back
8.2%
Lats
7.9%
Chest
7.4%
Front Delts
7%
Middle Delts
6.1%
Glutes
5.9%
Forearms
3.4%
Abs
2.6%
Lower Back
2.6%
Abductors
2.5%
Calves
2%
Rear Delts
1.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
RPE 6
RPE 9.5
RPE 8.5
2
Lat Pulldown
1
1
2
15 reps
12 reps
RPE 6.5
RPE 10
RPE 8.5
3
Dip (Bodyweight)
3
12 reps
RPE 10
4A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
4B
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
1
10-20 reps
5-10 reps
8-10 reps
-
RPE 6
RPE 10
RPE 8.5
-
6
Bicep Curl (Cable)
1
3
5-10 reps
8-10 reps
RPE 10
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
10-12 reps
RPE 10
2
Abs Crunch (Weighted)
2
8-12 reps
RPE 8.5
3
Shoulder Press (Machine)
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Chest Fly (Machine)
2
1
8-12 reps
8-1 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-12 reps
RPE 9.5
RPE 8.5
2
Wrist Curls
3
10 reps
RPE 10
3
Seated Row (Cable)
1
3
1
10-12 reps
8-10 reps
-
RPE 9.5
RPE 9.5
-
4
Pull-Up (Bodyweight)
4
12 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9.5
RPE 9.5
2
Hack Squat
1
3
8-10 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
4
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 10
RPE 9
5
Leg Press (45 Degrees)
4
8-10 reps
RPE 8.5
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8.5
7
Seated Calf Raise
3
15 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
@6
@9.5
@8.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
12 Reps
@6.5
@10
@8.5
3
Dip (Bodyweight)
3 Sets
12 Reps
@10
4A
Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
4B
Single Arm Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
1 Set
10-20 Reps
5-10 Reps
8-10 Reps
-
@6
@10
@8.5
-
6
Bicep Curl (Cable)
1 Set
3 Sets
5-10 Reps
8-10 Reps
@10
@8.5
Day 2
1
Dip (Bodyweight)
4 Sets
10-12 Reps
@10
2
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@8.5
3
Shoulder Press (Machine)
1 Set
3 Sets
8-10 Reps
8-12 Reps
@10
@9
4
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-1 Reps
@9
@9
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-12 Reps
@9.5
@8.5
2
Wrist Curls
3 Sets
10 Reps
@10
3
Seated Row (Cable)
1 Set
3 Sets
1 Set
10-12 Reps
8-10 Reps
-
@9.5
@9.5
-
4
Pull-Up (Bodyweight)
4 Sets
12 Reps
@10
5
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Preacher Curl (Dumbbell)
4 Sets
8-10 Reps
@10
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@9.5
@9.5
2
Hack Squat
1 Set
3 Sets
8-10 Reps
8-12 Reps
@10
@9
3
Leg Extension
4 Sets
8-10 Reps
@9
4
Seated Hamstring Curl
1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@9
5
Leg Press (45 Degrees)
4 Sets
8-10 Reps
@8.5
6
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8.5
7
Seated Calf Raise
3 Sets
15 Reps
@9.5