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Science based PPL - Jacob Oestreicher

by Lachlan F.
1 athletes joined

Program Description

Bodybuilding and training properly and efficiently

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 03:46
  • Last Edited
    Feb 21, 2026 02:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Lats
10.3%
Upper Back
10.3%
Biceps
10.3%
Hamstrings
8.5%
Front Delts
8.5%
Quadriceps
6.8%
Glutes
6.8%
Chest
5.1%
Middle Delts
5.1%
Lower Back
3.4%
Abs
3.4%
Calves
3.4%
Forearms
2.6%
Adductors
1.7%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-9 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
1
1
4-9 reps
4-9 reps
RPE 7
RPE 8.5
4
JM Press (Smith Machine)
1
4-9 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
1
4-9 reps
RPE 8.5
6
Lateral Raise (Machine)
2
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-9 reps
RPE 8.5
2
Seated Row (Machine)
2
4-9 reps
RPE 8.5
3
Preacher Curl (Machine)
2
4-9 reps
RPE 8.5
4
T-Bar Row
2
4-9 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-9 reps
RPE 8.5
2
Hack Squat
2
4-9 reps
RPE 8.5
3
Seated Hamstring Curl
1
4-9 reps
RPE 8.5
4
Stiff Leg Deadlift
2
4-9 reps
RPE 8.5
5
Hip Adductor (Machine)
1
4-9 reps
RPE 8.5
6
Calf Raise (Leg Press)
2
4-9 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
4-9 Reps
@8.5
2
Seated Row (Machine)
2 Sets
4-9 Reps
@8.5
3
Preacher Curl (Machine)
2 Sets
4-9 Reps
@8.5
4
T-Bar Row
2 Sets
4-9 Reps
@8.5
5
Hammer Curl (Dumbbell)
1 Set
4-9 Reps
@8.5
Day 3
1
Leg Extension
2 Sets
4-9 Reps
@8.5
2
Hack Squat
2 Sets
4-9 Reps
@8.5
3
Seated Hamstring Curl
1 Set
4-9 Reps
@8.5
4
Stiff Leg Deadlift
2 Sets
4-9 Reps
@8.5
5
Hip Adductor (Machine)
1 Set
4-9 Reps
@8.5
6
Calf Raise (Leg Press)
2 Sets
4-9 Reps
@8.5
Day 1
1
Chest Press (Machine)
2 Sets
4-9 Reps
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
4-9 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-9 Reps
4-9 Reps
@7
@8.5
4
JM Press (Smith Machine)
1 Set
4-9 Reps
@8.5
5
Shoulder Press (Plate Loaded)
1 Set
4-9 Reps
@8.5
6
Lateral Raise (Machine)
2 Sets
4-9 Reps
@8.5
Day 4
1
Chest Press (Machine)
2 Sets
4-9 Reps
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
4-9 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-9 Reps
4-9 Reps
@7
@8.5
4
JM Press (Smith Machine)
1 Set
4-9 Reps
@8.5
5
Shoulder Press (Plate Loaded)
1 Set
4-9 Reps
@8.5
6
Lateral Raise (Machine)
2 Sets
4-9 Reps
@8.5
Day 6
1
Leg Extension
2 Sets
4-9 Reps
@8.5
2
Hack Squat
2 Sets
4-9 Reps
@8.5
3
Seated Hamstring Curl
1 Set
4-9 Reps
@8.5
4
Stiff Leg Deadlift
2 Sets
4-9 Reps
@8.5
5
Hip Adductor (Machine)
1 Set
4-9 Reps
@8.5
6
Calf Raise (Leg Press)
2 Sets
4-9 Reps
@8.5
Day 5
1
Wide Grip Lat Pulldown
2 Sets
4-9 Reps
@8.5
2
Seated Row (Machine)
2 Sets
4-9 Reps
@8.5
3
Preacher Curl (Machine)
2 Sets
4-9 Reps
@8.5
4
T-Bar Row
2 Sets
4-9 Reps
@8.5
5
Hammer Curl (Dumbbell)
1 Set
4-9 Reps
@8.5