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BoostcampPNG

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 12, 2025 12:53
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
-