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Grok 5/3/1 + LISS

by Sam

Program Description

Unlock your strength and endurance in just 12 weeks—transform your lifts and crush your cardio with Grok 5/3/1 + LISS!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 11, 2025 01:43
  • Last Edited
    Oct 13, 2025 06:00

Summary

Transform your strength training with the Grok 5/3/1 + LISS program, a comprehensive 12-week plan designed for dedicated lifters. This 6-day-a-week regimen focuses on heavy compound lifts to build raw strength, complemented by Low-Intensity Steady State (LISS) cardio to enhance endurance and fat loss. Each session is meticulously crafted to target both upper and lower body, ensuring balanced development while keeping your heart rate up. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
11%
Abs
10.8%
Chest
9.9%
Triceps
8.7%
Glutes
8.5%
Front Delts
5.8%
Upper Back
5%
Cardio
4.6%
Lats
4.6%
Biceps
4.3%
Middle Delts
3.7%
Adductors
3.1%
Calves
3.1%
Abductors
2.1%
Rear Delts
1.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
1
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Plank
2
0.5 mins
-
7
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Paused)
1
3 reps
RPE 8
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wood Chop
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45° Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
EZ-Bar Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Pallof Press
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bayesian Cable Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Plank
2
0.5 mins
-
8
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Wood Chop
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Treadmill
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Paused)
1 Set
3 Reps
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
High-Cable Lateral Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Plank
2 Sets
0.5 mins
-
7
Treadmill
1 Set
30 mins
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Paused)
1 Set
3 Reps
@8
3
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Wood Chop
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Treadmill
1 Set
30 mins
-
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
1-Arm 45° Cable Rear Delt Flye
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
EZ-Bar Cable Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Pallof Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Treadmill
1 Set
30 mins
-
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Seated Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Hanging Leg Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
7
Treadmill
1 Set
30 mins
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
85%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Bayesian Cable Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Cable Triceps Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Plank
2 Sets
0.5 mins
-
8
Treadmill
1 Set
30 mins
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
85%
2
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Wood Chop
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Treadmill
1 Set
30 mins
-