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Sushrut’s Beast mode PPLUL

by Sushrut C.
3 athletes joined

Program Description

To build the best hypertrophy and aesthetic build as possible. This program is inspired by ravage which i used for a year with addition of ppl concepts and abs/calves workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2026 07:50
  • Last Edited
    Jan 26, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10.1%
Upper Back
9.8%
Lats
8.1%
Middle Delts
7.5%
Biceps
7.5%
Hamstrings
7.5%
Quadriceps
7.5%
Chest
6.9%
Abs
6.1%
Glutes
5.8%
Calves
3.5%
Rear Delts
3.2%
Lower Back
2.3%
Forearms
1.7%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
7
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5
Seated Row (Machine)
2
10 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
10 reps
RPE 10
7
Chin-Up (Weighted)
2
10 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Cable Crunch
3
20 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
8
Dip (Weighted)
2
10 reps
RPE 10
9
Chest Supported Row (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Cable Crunch
3
20 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
High Bar Squat (Barbell)
2
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10
7
Pec Deck (Machine)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
10 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
5
Seated Row (Machine)
2 Sets
10 Reps
@10
6
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@10
7
Chin-Up (Weighted)
2 Sets
10 Reps
@10
8
Reverse Pec Deck
2 Sets
10 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
2
Leg Extension
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Cable Crunch
3 Sets
20 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
6
Back Extension (Weighted)
2 Sets
15 Reps
@10
7
High Bar Squat (Barbell)
2 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
2 Sets
10 Reps
@10
2
Pec Deck (Machine)
2 Sets
10 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
7
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
8
Dip (Weighted)
2 Sets
10 Reps
@10
9
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Leg Extension
2 Sets
10 Reps
@10
4
Seated Hamstring Curl
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
20 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Lateral Raise (Cable)
3 Sets
20 Reps
@10